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Creatine Monohydrate
Creatine monohydrate is one of the most researched and effective supplements for increasing muscle mass, strength, and exercise performance. It helps regenerate ATP (adenosine triphosphate) in muscle cells.
Key Benefits
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Increased Strength & Power
Enhances high-intensity exercise performance and maximal power output.
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Muscle Growth
Supports lean muscle mass gains when combined with resistance training.
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Enhanced Recovery
Reduces muscle cell damage and speeds recovery between sets.
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Brain Energy
Provides energy for brain function and may improve cognitive performance.
How It Works
Creatine increases phosphocreatine stores in muscles, allowing for rapid ATP regeneration during high-intensity exercise. This provides immediate energy for muscle contractions.
Scientific Research
International Society of Sports Nutrition position stand: creatine supplementation
Journal of the International Society of Sports Nutrition • 2017
Creatine is the most effective supplement for high-intensity exercise performance.
Read StudyEffects of creatine supplementation on cognitive function
Experimental Gerontology • 2018
Creatine supplementation improved cognitive processing and working memory.
Read StudyFrequently Asked Questions
Do I need to do a creatine loading phase?
Loading is optional. A loading phase (20g/day for 5-7 days) saturates muscles faster but is not necessary. Taking 3-5g daily will achieve the same saturation level in about 3-4 weeks. Both approaches produce identical long-term results.
Is creatine safe for long-term use?
Yes. Creatine monohydrate is one of the most studied supplements in history. Research spanning decades confirms its safety for healthy adults with normal kidney function. The International Society of Sports Nutrition states that long-term creatine use (up to 5 years) is safe and well-tolerated.
Does creatine cause water retention and bloating?
Creatine increases intracellular water content in muscles, which contributes to muscle fullness and slight weight gain (1-2 kg). This is intracellular hydration, not subcutaneous bloating. It is a sign the creatine is working. The water is inside muscle cells, making them look fuller, not puffy.
Safety Information
Possible Side Effects
- Water retention
- Weight gain
- Mild digestive issues
Drug Interactions
- Diuretics
- NSAIDs
Contraindications
- Kidney disease
- Liver disease
Dosage Information
Recommended Daily Dose
3-5g per day
Range
3-10g
Timing
Any time, with or without food
Loading phase (20g/day for 5 days) optional but not necessary for benefits.
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