Creatine is the most studied supplement in sports nutrition, and the mechanism is unglamorous: saturation. Your muscles hold a creatine pool; supplementation tops it up over two to four weeks and keeps it topped up. The benefit — more phosphocreatine for short, hard efforts, plus a growing body of work on cognition — comes from the pool being full, not from the scoop you took an hour before training.
That has two practical consequences most products get wrong.
Training days are irrelevant
A pool that drains slowly does not care whether today was a gym day. Taking creatine "on training days" is like watering a plant only when you happen to walk past it. The dose that matters is the daily one — which is why creatine belongs in a foundation you take every morning anyway, not in a pre-workout you take sometimes.
The dose is a number, not a blend
Foundation 01 carries a full 10 000 mg of micronized creatine monohydrate daily — monohydrate is the form used in the vast majority of the clinical work, and micronization takes care of solubility. Listed as its own row with its own number.
No "performance matrix", no proprietary blend hiding grams behind a trademark. If the pool is the point, the number on the label is the product.