Creatine Monohydrate: The Most Researched Supplement in History

What is creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. Your body produces creatine from amino acids, and you also get it from meat and fish (about 1-2g per day from a typical diet).

Creatine monohydrate is the most researched sports supplement in history, with over 500 published studies. The International Society of Sports Nutrition (ISSN) position stand describes creatine as "the most effective ergogenic nutritional supplement currently available to athletes."

Benefits backed by research

1. Increased strength and power

Over 300 studies show that creatine supplementation increases maximal strength (1RM) by an average of 5-15% and power output by 5-10%. This is the most consistently demonstrated benefit.

2. Increased muscle mass

Creatine increases muscle mass by drawing water into muscle cells (increasing cell volume) and by enabling harder training (more volume = more muscle). Studies show 1-2 kg of lean mass gain in the first month, much of which is water.

3. Cognitive benefits

Emerging research suggests creatine may improve cognitive function, particularly in tasks that require short-term memory and rapid processing. This makes sense, the brain uses the same ATP-PCr energy system as muscles.

4. Potential neuroprotective effects

Some studies suggest creatine may protect against neurodegenerative diseases like Parkinson's and Huntington's, though this research is still in early stages.

How to take creatine

Dosing

• Standard: 3-5g per day, every day
• Loading (optional): 20g/day (4 x 5g) for 5-7 days, then 3-5g/day maintenance
• Timing: Take any time of day. Post-workout may be slightly better, but the difference is minimal.

What to expect

• Days 1-7 (if loading): 1-2 kg scale weight increase from water retention in muscles
• Weeks 2-4: Improved workout performance, able to lift 5-10% more
• Months 1-3: Visible muscle fullness and size increase

Safety

The ISSN reviewed over 500 studies and found no evidence of harm from creatine supplementation in healthy individuals. The most common side effect is mild gastrointestinal discomfort at high doses (easily avoided by taking 3-5g at a time).

The only legitimate concern is for people with pre-existing kidney disease, creatine supplementation increases creatinine levels (a kidney function marker), which can cause false alarms on kidney tests. If you have kidney disease, consult your doctor before using creatine.