Creatine
Also known as: Creatine Monohydrate, Cr, Phosphocreatine
The most researched performance supplement in existence
Primary Benefit
Strength & Power Output
Standard Dose
3–5 g/day
Evidence
Certifications
Overview
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. As a supplement, creatine monohydrate is one of the most studied and effective ergogenic aids available, with decades of research supporting its safety and efficacy.
Benefits & Evidence
- Increases high-intensity exercise capacity
- Supports muscle strength and power gains
- Accelerates post-exercise recovery
- May improve cognitive function
- Supports lean muscle mass gains
Clinical Study Summaries
Creatine supplementation and exercise performance: a brief review
2003Journal of Sports Science & Medicine
Creatine supplementation significantly improves peak power output and total work during high-intensity exercise.
International Society of Sports Nutrition position stand: creatine supplementation and exercise
2017Journal of the International Society of Sports Nutrition
Creatine monohydrate is the most effective nutritional supplement for increasing high-intensity exercise capacity and lean body mass.
View studyRecommended Dosage
| Standard Dose | 3–5 g/day |
| Minimum | 3 g/day |
| Maximum | 5 g/day |
| Timing | Post-workout or any time of day |
Side Effects & Interactions
Who Should Consider It
Good candidates
- Athletes seeking improved performance
- Individuals doing strength or resistance training
- Older adults looking to preserve muscle mass
- Vegetarians/vegans with low dietary creatine intake
Use caution or avoid
- Those with pre-existing kidney disease
- Check with physician if on diuretics