The Complete Guide to Creatine Monohydrate
The most researched sports supplement in history. Discover why creatine monohydrate is the gold standard.
Peer-reviewed studies
Years of research
Recommended daily dose
Creatine monohydrate purity
What is Creatine?
Creatine is a naturally occurring compound synthesized from amino acids in the liver, kidneys, and pancreas. Approximately 95% of the body's creatine is stored in skeletal muscle.
When you supplement with creatine, you increase your muscles' phosphocreatine stores, allowing for more rapid ATP regeneration during high-intensity exercise.
Proven Benefits
How to Take Creatine
The most effective form is creatine monohydrate. The standard recommendation is 3-5 grams daily, taken at any time. Consistency is key.
The Science
A 2017 meta-analysis confirmed that creatine monohydrate is the most effective nutritional supplement for increasing high-intensity exercise capacity.
Quick Facts
- Best form:Monohydrate
- Daily dose:3-5 grams
- Timing:Any time
- Loading:Optional
Frequently Asked Questions
What is creatine and how does it work?
Creatine is a naturally occurring compound found in muscle cells. It helps produce ATP, the primary energy currency of cells, which is especially important during high-intensity exercise.
Is creatine safe?
Yes, creatine is one of the most extensively studied supplements with an excellent safety profile. Decades of research have shown no serious adverse effects when taken at recommended doses.
Do I need to load creatine?
Loading is optional. While a loading phase can saturate muscles faster, taking a standard 5g daily dose will achieve the same saturation over 2-4 weeks.
Will creatine cause water retention?
Creatine does cause muscles to hold slightly more water (intracellular water), which is actually beneficial for muscle function.