Strength & Power
Creatine Monohydrate
The most researched ergogenic aid in sports science. Consistently improves short-burst power, strength output, and lean mass accumulation.
Effective Dose
3–5g / day
per clinical evidence
Evidence Level
Strong
Strength & Power
Mechanism
Phosphocreatine replenishment
primary action
Best For
Strength training
Sprinting, HIIT
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Creatine Monohydrate?
Creatine monohydrate is synthesised naturally in the liver from arginine, glycine, and methionine, and stored primarily in skeletal muscle as phosphocreatine. Supplementation raises muscle phosphocreatine stores by 20–40%, extending the capacity of the ATP-PCr energy system during high-intensity efforts. Over 500 peer-reviewed studies support its efficacy and safety.
How It Works: The Science
During maximal effort, ATP is depleted within seconds. Phosphocreatine donates its phosphate group to ADP, regenerating ATP and extending high-power output. More phosphocreatine means more reps completed at high intensity before fatigue sets in. Secondary mechanisms include cell volumisation, glycogen synthesis enhancement, and satellite cell activation.
Primary Mechanism
Phosphocreatine replenishment
Evidence-Based Benefits
Dosage Guide
Effective Dose
3–5g / day
3–5g/day indefinitely, no loading required. Optional loading phase: 20g/day split into 4 doses for 5–7 days saturates muscles faster. Take with carbohydrates to improve insulin-mediated uptake. Timing is not critical — consistency matters most.
Safety Profile & Side Effects
Extensively studied in healthy adults with no evidence of kidney or liver harm at standard doses. Raises serum creatinine (a normal physiological response, not damage). People with pre-existing kidney disease should consult a doctor. Mild GI discomfort can occur if taken in large single doses — split the dose.
Who Should (and Shouldn't) Take It
Anyone who lifts, sprints, or does any high-intensity sport. One of the few supplements worth taking regardless of experience level. Less useful for pure aerobic endurance events.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →