Creatine Monohydrate
Affiliate link: we may earn a commission at no extra cost to you. Disclosures
Creatine Monohydrate. The most-studied and effective ergogenic aid — replenishes ATP via the phosphocreatine system.
How it works. Phosphocreatine donates a phosphate to ADP via creatine kinase, regenerating ATP in <1s — the rate-limiting fuel for efforts under 10 seconds.
What the research supports. 5 graded claims. Strongest: Increases strength and power output (strong).
How much to take. Typical dose: 5 g/day (no loading needed). Any time of day — total daily dose is what matters.
Side effects and interactions. 2 medication interactions listed. No serious side effects listed at normal doses.
Stacking. Pairs well with Carbohydrates, Beta-alanine, Whey protein.
Forms. 1 forms. Pick one to open its profile.
Key studies. 12 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Creatine Monohydrate. Anecdotes are not medical advice.
Creatine Monohydrate. The most-studied and effective ergogenic aid — replenishes ATP via the phosphocreatine system.
What it is
A naturally occurring nitrogenous compound synthesized from arginine, glycine, and methionine. Stored primarily in skeletal muscle as phosphocreatine, where it rapidly regenerates ATP during high-intensity effort.
Also called
Food sources
Goals
How it works
Phosphocreatine donates a phosphate to ADP via creatine kinase, regenerating ATP in <1s — the rate-limiting fuel for efforts under 10 seconds.
Pathways
- ATP-PCr energy system
- Cell volumization (osmotic)
- Satellite cell activation
- IGF-1 upregulation in muscle
Effects
- ↑Strength (~5–15%) increases
- ↑Lean mass (1–2 kg in 8 wk) increases
- ↑Anaerobic power output increases
- +Cognitive performance under stress supports
- +Recovery between sets supports
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
As an Amazon Associate I earn from qualifying purchases. Look for USP, NSF or Informed Sport seals before you buy.
Side effects & interactions
Common side effects
- ~1 kg water-weight gain in first week
- Mild GI upset with large boluses
Medication interactions
Theoretical concern; no clinical evidence at 3–5 g/day.
Older data suggested antagonism; modern trials show no interference.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- CarbohydratesInsulin spike enhances creatine uptake into muscle.
- Beta-alanineComplementary buffering for anaerobic performance.
- Whey proteinCommon synergistic stack post-workout.
Forms
Key studies
12 studies cited in total.
Opens current human and preclinical literature matching Creatine Monohydrate and "Increases strength and power output". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Creatine Monohydrate and "Increases lean body mass when combined with resistance training". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Creatine Monohydrate and "Improves high-intensity exercise capacity". Filter by RCT, meta-analysis, or year on the results page.
Discussion
Loading discussion…