Creatine Monohydrate

●●●Strong Evidence

Creatine is one of the most researched ergogenic aids in sports science, with a robust body of evidence supporting its role in improving short-burst power, strength, and lean mass accumulation.

What Is It?

Creatine is a naturally occurring compound synthesised from three amino acids — arginine, glycine, and methionine. It is stored primarily in skeletal muscle as phosphocreatine and plays a central role in the ATP-PCr (phosphocreatine) energy system, which powers short, intense bursts of activity.

Benefits & Evidence

Increases muscle strength and power

Consistent across multiple meta-analyses. Effect is most pronounced in high-intensity, short-duration efforts.

Strong Evidence

Improves lean mass accumulation

Partially due to water retention, partially due to enhanced training volume.

Strong Evidence

Enhances cognitive performance

Emerging evidence, particularly in sleep-deprived or vegetarian individuals.

Moderate Evidence

Supports recovery

Reduces muscle damage markers in some studies.

Moderate Evidence

Neuroprotective effects

Animal studies promising; human evidence limited.

Emerging Research

Dosage Guidelines

Loading Protocol

20g/day (4 × 5g) for 5–7 days to saturate muscles rapidly

Maintenance Dose

3–5g/day — sufficient for most users

Timing

Post-workout with carbohydrates slightly improves uptake, but timing is largely irrelevant

Note: Loading is optional — daily 5g will achieve the same saturation in 3–4 weeks without GI upset.

Safety Profile

Creatine monohydrate is one of the safest sports supplements available. Decades of research show no adverse effects on kidney or liver function in healthy adults at standard doses. The only notable side effect is water retention in muscles — not subcutaneous fat.