Creatine Monohydrate: What the Research Actually Says

Creatine is one of the most extensively researched sports supplements. It helps your muscles regenerate ATP — the energy currency used in short, intense efforts like heavy sets, sprints and jumps. Over weeks of training, that can translate into a few more quality reps per session, which is where the strength and lean-mass benefits come from.

Creatine monohydrate is the form with by far the most research behind it. Newer forms are often marketed as superior, but there's little evidence that they outperform plain monohydrate, which is also typically the most affordable option.

Dosing is simple: 3–5 g per day is the commonly used maintenance dose. Some people use a 'loading' phase of about 20 g per day, split into four doses, for 5–7 days to saturate muscle stores faster. Loading is optional — a daily 3–5 g dose reaches the same saturation, just over roughly three to four weeks.

Timing matters much less than consistency. Taking it at the same time every day, with water or a meal, is more important than whether that's before or after training. There's also no established need to 'cycle' creatine on and off.

Common myths: an initial gain of 1–2 kg is usually water stored inside muscle, not fat. Creatine is generally well tolerated by healthy adults in research, but anyone with kidney disease or other medical conditions — and anyone under 18, pregnant or breastfeeding — should speak to a doctor before using it.