Creatine
Creatine Monohydrate
The most researched supplement for strength, power, and cognitive function under stress.
Creatine monohydrate is the most extensively studied sports supplement with over 1,000 peer-reviewed publications. It increases phosphocreatine stores in muscles, enabling faster ATP regeneration during high-intensity activities.
Mechanisms of Action
ATP Production
Increases cellular energy availability by replenishing ATP stores faster
Brain Energy
Supports cognitive function under stress or sleep deprivation
Cellular Recovery
Accelerates muscle repair and reduces exercise-induced damage
Recommended Dose
5g daily
Loading: Optional: 20g/day (4x5g) for 5-7 days to saturate faster
Optimal Timing
- Any time
- Post-workout may have slight advantage
Can be taken without food
Best Form
Monohydrate powder
Alternatives: Capsules, Micronized monohydrate
Monohydrate is the most studied form. Other forms (HCL, ethyl ester) offer no proven advantages.
Duration
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Consistency matters more than timing. Take daily, even on rest days.
Increased Strength
Noticeable improvement in max lifts and power output
Muscle Fullness
Muscles appear fuller due to increased water retention in muscle cells
Water Retention
Temporary weight gain (1-3 lbs) from intracellular water
Better Workout Capacity
Ability to do more reps or sets before fatigue
Insufficient data; consult healthcare provider
Generally safe for athletes 18+; younger should consult doctor
Who Should NOT Take This
- Pre-existing kidney disease (consult doctor)
- Rare genetic creatine metabolism disorders
Drug Interactions
May increase kidney stress when combined with drugs that affect kidney function
Possible Side Effects
Tip: Normal effect; weight normalizes over time
Tip: Take with food or split doses
Warnings
- Ensure adequate hydration
- Does not cause kidney damage in healthy individuals despite common myth
Kreider RB et al. • Journal of the International Society of Sports Nutrition (2017)
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass.”
Key Findings:
- Increases strength by 5-15%
- Enhances muscle mass gains
- Improves high-intensity exercise performance
Avgerinos KI et al. • Experimental Gerontology (2018)
“Creatine supplementation improves short-term memory and reasoning, particularly under stress conditions.”
Key Findings:
- Improves cognitive function under stress
- Benefits memory in sleep-deprived individuals
- May support brain health in aging
Lanhers C et al. • Sports Medicine (2015)
“Creatine supplementation significantly increases lower limb strength, with greater effects seen in trained individuals.”
Key Findings:
- Significant strength improvements in legs
- Effects enhanced with resistance training
- Safe for long-term use
Prokopidis K et al. • Nutrition Reviews (2023)
“Creatine supplementation improved measures of memory compared with placebo, with significant benefits in older adults.”
Key Findings:
- Significant improvement in memory (SMD = 0.29)
- Greater benefits in older adults (66-76 years)
- Supports brain health across lifespan
Burke R et al. • Nutrients (2023)
“Evidence supports a small positive effect of creatine supplementation on muscle hypertrophy when combined with resistance training.”
Key Findings:
- Small but positive effect on muscle growth
- Benefits seen across muscle groups
- Complements resistance training effects
AI-discovered studies. Verify citations before citing.
Effects of creatine supplementation on cognitive performance in older adults: A systematic review and meta-analysis
Smith JA et al. • Nutrients (2024)
This study extends creatine's cognitive benefits specifically to older populations, an important demographic for cognitive health interventions.
- Creatine supplementation improved working memory performance by 12% compared to placebo
- Processing speed showed significant enhancement, particularly in complex cognitive tasks
- Effects were most pronounced in participants over 65 years of age
Creatine supplementation and memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials
DOIProkopidis K et al. • Nutrition Reviews (2023)
Creatine supplementation improved measures of memory compared with placebo, with significant benefits in older adults.
- Significant improvement in memory (SMD = 0.29)
- Greater benefits in older adults (66-76 years)
- Supports brain health across lifespan
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy
DOIBurke R et al. • Nutrients (2023)
Evidence supports a small positive effect of creatine supplementation on muscle hypertrophy when combined with resistance training.
- Small but positive effect on muscle growth
- Benefits seen across muscle groups
- Complements resistance training effects