The short answer: Creatine is one of the best-studied supplements in sport. It helps muscles power short, intense efforts, and combined with resistance training it improves strength results. Creatine monohydrate is the form with the most research. Expect up to 1–2 kg of water weight while you take it.
What creatine does
Creatine is stored mainly in your muscles and helps supply energy for brief, intense efforts. Your body makes about 1 gram a day and food, mostly meat and fish, supplies about another gram [1].
What the evidence shows
- Creatine supports short, maximal efforts, especially repeated bouts such as sprints and team sports [1].
- Combined with resistance training, creatine improves training results [1].
- Research also suggests possible roles in recovery after exercise and rehabilitation from injury, though these are less established [1][2].
- Creatine monohydrate is the form with the most safety and effectiveness data. There is no scientific reason to choose another form [1].
How to take it
- Loading: about 5 grams four times a day for about 5 days [1].
- Daily: 3–5 grams a day, either after loading or on its own. Without loading, muscles take about 4 weeks to fill up [1].
- Taking it with a meal that has carbohydrate and protein may help muscles take it up [1].
What to expect
- Creatine pulls water into muscle, so body weight may rise by up to 1–2 kg while you take it. It returns to normal 4–6 weeks after you stop [1].
- Some people get mild stomach upset. Skipping the loading phase and taking it with meals can help [1].
Safety
- There is no evidence of systematic serious side effects from creatine monohydrate [1]. Studies of up to 30 grams a day for 5 years found it safe and well tolerated in healthy people [2].
- If you have kidney disease, diabetes or take prescription medicine, check with your doctor before starting.
- Competitive athletes should choose batch-tested products to lower the risk of banned substances [1].
Creatine Monohydrate
Pure creatine monohydrate powder, unflavored. Label use: one scoop four times a day for 5 days to load, then one or two scoops a day. 281 g. Made in the USA.
See special pricing on Creatine Monohydrate →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Special pricing: 10% off with code ONF10, applied automatically. Only Nature's Finest may earn from purchases made through this link.
Talk with your doctor first. This guide is general education, not personal medical advice. Check with your doctor or pharmacist before starting any supplement, especially if you are pregnant or nursing, take prescription medicine, or have a health condition.