Creatine Monohydrate

Overview

Creatine monohydrate is among the most extensively studied supplements in sports science. Standard 3–5 g daily doses are effective without a loading phase; a loading protocol only saturates muscle stores faster. Effects appear over weeks, not days.

Benefits

• →Increases high-intensity performance
• →Supports strength and power output
• →Modestly increases lean mass over months of training
• →Well-tolerated in healthy adults at standard doses

Best for

Stacks with

Side effects

• • Mild GI upset if taken with too little water
• • Small initial water-weight gain in the muscle

Warnings & cautions

• ⚠Not established for use in children and adolescents — consult a physician.
• ⚠People with pre-existing kidney disease should consult a physician before use.

Drug & condition interactions

• • No well-established significant drug interactions in healthy adults at 3–5 g/day.

Evidence notes

Extensive human trials and meta-analyses show small-to-moderate increases in strength, power, and lean mass when combined with resistance training.

Research references

• [1] Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine. — J Int Soc Sports Nutr, 2017; 14:18
• [2] Chilibeck PD et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. — Open Access J Sports Med, 2017; 8:213–226