Creatine Monohydrate
Creatine Monohydrate
Snapshot
Creatine monohydrate is a well-researched performance supplement that enhances muscular strength, power output, and recovery by supporting cellular energy production.
What is Creatine Monohydrate?
Creatine monohydrate is a compound composed of the amino acids arginine, glycine, and methionine. It serves as the primary form of supplemental creatine and increases intramuscular phosphocreatine stores, fueling rapid ATP regeneration during high‑intensity exercise.
Where It Comes From
Creatine is naturally synthesized in the liver and kidneys from dietary amino acids and obtained in small amounts through meat and fish. Commercial creatine monohydrate is produced synthetically to pharmaceutical standards and is available as a pure, micronized powder.
Key Nutrients & Compounds
Pure creatine monohydrate provides creatine molecules without additional additives. It supports the phosphagen system, which replenishes ATP—the body’s immediate energy currency—during short, explosive movements.
Health Benefits
Supplemental creatine increases lean muscle mass, maximal strength, and power output. It accelerates recovery between bouts of high‑intensity activity, reduces muscle damage, and may support cognitive function by enhancing brain energy metabolism. There is emerging evidence for benefits in aging populations, including improved muscle function and neurological health.
Recommended Dosage
A common loading protocol involves 20 grams daily (split into 4×5 g) for 5–7 days, followed by a maintenance dose of 3–5 grams per day. Alternatively, a consistent 3–5‑gram daily dose without loading will achieve full muscle saturation over 3–4 weeks.
How to Use It
Mix creatine monohydrate powder into water, juice, or a post‑workout shake. It dissolves best in warm liquids. Timing is flexible—while post‑workout ingestion may optimize uptake, daily consistency is the primary driver of effectiveness.
Who Should Use It?
Ideal for athletes, weightlifters, sprinters, and team-sport players seeking improvements in strength, power, and recovery. It is also beneficial for older adults aiming to preserve muscle mass and cognitive health.
Possible Interactions or Cautions
Creatine is generally safe for healthy individuals. Some may experience mild gastrointestinal discomfort or water retention during loading. Those with pre‑existing kidney conditions should consult a healthcare provider before use. Staying well‑hydrated optimizes safety and performance.
Final Thoughts
Creatine monohydrate remains the gold standard for performance supplementation, backed by extensive research. Its ability to boost strength, power, and recovery makes it a cornerstone in athletic and health‑focused regimens.
Scientific Studies
Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198–226. https://doi.org/10.1123/ijsnem.13.2.198
Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349–1362. https://doi.org/10.1007/s00726-011-0874-3