With thousands of studies behind it, creatine monohydrate is the most evidence-backed sports supplement available. Here's what you need to know.
What Creatine Does
Creatine increases your muscles' phosphocreatine stores, providing more energy for high-intensity exercise. This means more reps, heavier weights, and faster recovery between sets.
Proven Benefits
- 5-10% increase in strength performance
- 1-2 lbs of lean muscle gain in the first month (beyond water retention)
- Improved high-intensity exercise performance
- Faster recovery between sets and workouts
- Emerging evidence for cognitive benefits
How to Take It
Simple approach: 5g of creatine monohydrate daily, every day, forever. No loading phase needed (though loading with 20g/day for 5 days saturates muscles faster).
Timing: Doesn't matter much. Take it whenever you'll remember consistently — with a meal for slightly better absorption.
Safety
Creatine is safe for healthy adults. The "kidney damage" myth has been thoroughly debunked by research. Stay hydrated as creatine increases water retention in muscles. The only side effect for some people is mild bloating during the first week.
Buy creatine monohydrate (not HCL, ethyl ester, or other forms). They're not better despite higher prices. Creapure is a trusted brand.
