Creatine Without the Confusion: What Makes Biogen All-In-1 Different?

Anyone who is serious about their performance and recovery, from the experienced weightlifter to those just starting their journey to more muscle, should have creatine in their supplement plans.

Creatine is a natural substance your body makes and stores mostly in your muscles¹ that helps produce quick bursts of energy — the kind you need when lifting weights, sprinting, or doing any high-intensity activity.

However, your body only holds a limited amount of creatine, which is where a supplement can help by topping up those stores. When you have more creatine in your muscles, you get more fuel (called phosphocreatine, or PCr) to create energy quickly².

With more creatine stored in your muscles, you can push harder in your workouts — more reps, more sets, and more power. Over time, that helps you build more muscle, get stronger, and perform better.

Research³ also suggests that creatine does more than just boost performance — it might also help your muscles recover. In a study that looked at muscle damage and repair, creatine outperformed whey protein in protecting muscle fibres and helping repair them. 

Muscles that received creatine showed less damage and better recovery and strength compared to those given whey protein or no supplement. 

Scientists believe this may be due to creatine’s ability to increase cell fluid early on, which supports better muscle repair later. This adds to the growing evidence that creatine supports both training performance and post-workout recovery.

There are numerous creatine options available, each offering benefits from an absorption or tolerance perspective.

Among these options, creatine monohydrate remains one of the most effective, safest and cost-effective options, which is why it remains a popular option.

The many research-proven benefits of creatine include: 

• Accelerated recovery between sets and workouts 
• Increased strength
• Higher work capacity
• Greater strength endurance 
• Aids muscle cell hydration
• Protects muscle against free radical damage⁴
• Limits muscle loss during periods of immobility⁵

When it comes to dosing strategies to get the best response from a creatine supplement, there are two popular and effective, scientifically validated options.

These include:

• Loading protocol: Take up to 20g (roughly 0.3g/kg/day) over multiple doses for 5–7 days, followed by a maintenance phase of 3-5g (roughly 0.03g/kg/day) for three weeks (if cycling) or indefinitely without additional loading phases.
• Maintenance protocol: Take 3-10g of creatine per day for a period of up to two months with no loading phase. 

Whichever protocol you choose, it is ideal to split your intake into multiple daily doses. Follow this dosing protocol for optimal results:

1. Take one serving before training to stock up reserves. 
2. Take another dose after your session to replenish depleted stores. 
3. Take a single serving before breakfast on non-training days.

It is also recommended that you cycle your creatine intake to reset your body’s response mechanisms to continue getting a benefit. However, it is best to always follow label recommendations on your chosen product.

Thanks to ongoing research and development in the supplement industry, you can also simplify your daily supplement routine and tick all the boxes when it comes to performance gains with new innovations in creatine formulations and transport systems.

For instance, new Biogen Creatine All-in-1 is an advanced performance blend formulated to stimulate overall power and performance with 5,000mg of creatine monohydrate per serving.

This comprehensive formula is designed to support strength, power, performance, and recovery in one convenient scoop. Whether you’re pushing PBs or pushing through a tough session, this product delivers:

• Creatine monohydrate (5,000mg) – to support high-intensity strength & power output
• Beta-Alanine – to boost muscular endurance and delay fatigue
• Electrolytes – to help maintain hydration and muscle function
• Glutamine (1,000mg) & B-vitamins – for recovery support to bounce back quicker
• Taurine (1,000mg) – may boost energy metabolism

This formulation means there is no need to stack multiple products. All you need is a single all-in-one scoop and you’re good to go.