With over 500 peer-reviewed studies, creatine monohydrate is the most researched supplement in sports nutrition history. And the verdict is clear: it works.
What Creatine Does
Creatine is stored in your muscles as phosphocreatine. During high-intensity efforts (sprinting, heavy lifts), your body uses phosphocreatine to rapidly regenerate ATP — your cellular energy currency. More creatine = more rapid ATP regeneration = more reps, more power, faster recovery between sets.
Proven Benefits
- **Strength**: 5-10% increase in maximal strength
- **Power output**: 5-15% increase in high-intensity performance
- **Lean mass**: 1-2kg increase (partly from muscle cell hydration, partly from actual muscle growth over time)
- **Recovery**: Faster phosphocreatine replenishment between sets and sessions
- **Cognitive function**: Emerging evidence for improved short-term memory and mental fatigue resistance
Dosing Protocol
Loading phase (optional): 20g per day (split into 4x 5g doses) for 5-7 days. Saturates muscles faster.
Maintenance: 3-5g per day, every day. This is the only phase that matters long-term.
Timing: Doesn't matter significantly. Consistency matters more than timing. Taking it with carbs or protein may slightly improve uptake, but the difference is minimal.
Common Myths Debunked
"Creatine causes kidney damage" — FALSE. No study in healthy individuals has shown kidney harm at recommended doses. This myth comes from creatine slightly elevating creatinine levels (a kidney biomarker), which is an expected and harmless effect.
"You need to cycle creatine" — FALSE. No physiological reason to cycle. Your body doesn't develop tolerance.
"Creatine causes hair loss" — INCONCLUSIVE. One small study in rugby players showed increased DHT levels. No study has directly shown hair loss. If you're genetically predisposed to male pattern baldness, the theoretical risk is very small.
"Creatine is only for bodybuilders" — FALSE. Benefits extend to any high-intensity activity, cognitive performance, and even elderly individuals for muscle preservation.
Which Form to Buy
Creatine monohydrate. Period. It's the most studied, most effective, and cheapest form. "Advanced" forms (HCL, ethyl ester, buffered) have no proven superiority and cost 3-10x more.