Creatine Monohydrate
Creatine monohydrate increases the muscle's stored phosphocreatine, which regenerates ATP during short, hard efforts. It reliably improves strength, power output and training volume — and it is cheap.
Effective dose
3–5 g per day, every day. A loading phase of 20 g/day split into four doses for 5–7 days fills stores faster but is optional.
Timing
Timing barely matters — total daily intake and consistency do. Many people take it with a post-workout meal simply because it is easy to remember.
What it is
Creatine is a compound your body makes from three amino acids and also gets from red meat and fish. Supplementing raises muscle creatine stores roughly 20–40% above what diet alone provides. Monohydrate is the original form and still the one every major study uses.
How it works
During heavy lifting or sprinting, your muscles burn ATP faster than they can rebuild it. Phosphocreatine donates a phosphate to regenerate ATP almost instantly. More stored creatine means more reps before fatigue, and more accumulated training volume means more muscle and strength over months.
What the research shows
- Hundreds of controlled trials show meaningful gains in strength and power across trained and untrained people.
- Position stands from major sports nutrition bodies list creatine monohydrate as effective and safe for healthy adults at standard doses.
- Emerging work looks at cognition, mood and recovery from fatigue, with promising but less settled results.
Best for
Forms to look for
- Micronized monohydrate powder
- Creapure® branded monohydrate
- Capsules (convenient, more expensive)
What to watch out for
Most 'advanced' forms — HCl, ethyl ester, buffered — cost more without better evidence than monohydrate. Early weight gain is water inside the muscle, not fat.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for creatine monohydrate, each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Do I need to cycle creatine?
No. Continuous daily use keeps muscle stores saturated. There is no evidence that cycling improves results or safety in healthy adults.
Does creatine damage your kidneys?
In healthy people at standard doses, long-term studies have not shown kidney harm. If you have existing kidney disease, talk to your physician before supplementing.
Related on SportsNutrition.com
Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.