We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
Creatine Monohydrate
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
What the evidence says
Creatine appears to help in 13 of 16 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2007–2026 with a typical study size of 57 participants.
Based on 70 studies · 23 meta-analyses · 30 RCTs · 13,758 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Creatine.
Creatine has an evidence score of 9.5/10 — very strong evidence based on 62 indexed studies, including 21 meta-analyses. Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
The commonly studied dose of Creatine is 5g daily. Research points to an estimated optimal dose around 5g, with a minimum effective dose near 3g. Individual response varies — start low and adjust.
Timing is flexible for Creatine — consistent daily use matters more than the time of day. Creatine is stored in muscle as phosphocreatine and serves as a rapid ATP regeneration buffer during high-intensity efforts.
Acetyl-L-Carnitine
Probably helpsAcetylated carnitine that crosses the blood-brain barrier to fuel mitochondrial energy and donate acetyl groups for acetylcholine synthesis.
Whey Protein
Likely helpsComplete protein with high leucine content that maximizes muscle protein synthesis — most researched protein supplement worldwide.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Increases cellular energy availability by replenishing ATP stores faster
Supports cognitive function under stress or sleep deprivation
Accelerates muscle repair and reduces exercise-induced damage
How Creatine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
5g daily
Loading: Optional: 20g/day (4x5g) for 5-7 days to saturate faster
Can be taken without food
| Form | Type |
|---|---|
| 🧪Monohydrate powder | Recommended |
| 💊Capsules | Alternative |
| 💊Micronized monohydrate | Alternative |
Monohydrate is the most studied form. Other forms (HCL, ethyl ester) offer no proven advantages.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Consistency matters more than timing. Take daily, even on rest days.
You can get creatine from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
8800 mg per 8 ozs
8 oz cooked beef ≈ 1 g creatine. Reaching 3–5 g/day from food alone requires ~1.5 lb of meat.
18400 mg per 8 ozs
8 oz cooked. Among the highest natural sources.
Based on meta-analyses showing 5-15% strength increases. Upper-body improvements 4.43kg, lower-body 11.35kg. Effects plateau at therapeutic doses.
Noticeable improvement in max lifts and power output
Muscles appear fuller due to increased water retention in muscle cells
Temporary weight gain (1-3 lbs) from intracellular water
Ability to do more reps or sets before fatigue
Insufficient data; consult healthcare provider
Generally safe for athletes 18+; younger should consult doctor
May increase kidney stress when combined with drugs that affect kidney function
Tip: Normal effect; weight normalizes over time
Tip: Take with food or split doses
Different mechanisms that stack well for performance
Creatine for power, Beta-Alanine for endurance
Different mechanisms for performance enhancement
Beetroot for endurance, creatine for power
Both support muscle performance
Enhanced strength and muscle building
Different mechanisms for performance
Caffeine for endurance/alertness, creatine for power output
Both enhance recovery and performance
Comprehensive recovery and strength support
Creatine for power, citrulline for endurance
Comprehensive performance enhancement
Creatine for power; EAAs for protein synthesis
Comprehensive muscle support
Both support muscle function and hydration
Optimal muscle performance and hydration
Both support muscle performance
Enhanced muscle building potential
Creatine builds, HMB preserves
Enhanced muscle mass gains and preservation
Classic muscle-building stack
Whey provides amino acids, creatine provides energy for training
Creatine is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are water retention, GI discomfort. Use caution if any of these apply to you: Pre-existing kidney disease (consult doctor); Rare genetic creatine metabolism disorders.
Citrulline Malate
Likely helpsCombines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
Tap node to isolate • Pinch to zoom • Tap edge for research