Creatine monohydrate A

The most studied supplement: a consistent moderate improvement in strength and muscle gain

BaseMass Strength Recomposition Endurancethere are certified formsnote: doping control

Citable fact

«Creatine monohydrate» — evidence level A. Dosage: 3-5 g per day continuously; a loading phase of 20 g/day (4x5 g) for 5-7 days speeds up saturation but is not mandatory. The form is monohydrate; alternative forms have shown no advantages. Source: PMID 28615996, permanent link to the source in the list below.

How it works

It increases phosphocreatine stores in muscle, accelerating ATP resynthesis during short intense efforts. It additionally increases intracellular hydration and the number of repetitions under load.

Dosage and intake

Dosage

3-5 g per day continuously; a loading phase of 20 g/day (4x5 g) for 5-7 days speeds up saturation but is not mandatory. The form is monohydrate; alternative forms have shown no advantages.

When to take

The time of intake has practically no effect on the result: daily intake matters, including on rest days. It is convenient to take with carbohydrate or protein food.

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Forms

Monohydrate has been studied (including in capsules and in blends). HCl, ethyl ester, nitrate and liquid forms have shown no convincing advantages.

What is confirmed

A sustained moderate improvement in strength and power in repeated sprints and strength sets
With strength training it adds about 1-2 kg of fat-free mass over 8-12 weeks
A small effect on endurance due to a lower oxygen cost of work
The effect has been reproduced in men and women, in the young and the elderly

Adverse effects and limitations

A weight gain of 1-2 kg in the first weeks is water inside the cells, not fat
Large doses (>10 g at a time) more often cause bloating, nausea and diarrhea
It raises blood creatinine and may distort the assessment of kidney function without real harm
In people with pre-existing kidney disease there are no data on long-term safety

Interactions

Caffeine in large doses may weaken the ergogenic effect, but the data are conflicting
Nonsteroidal anti-inflammatory and nephrotoxic drugs require caution when combined
Diuretics and drugs affecting water and electrolyte balance increase the risk of dehydration

Who must not use it

Under 18 years: There are few data on safety in children and adolescents; it is not recommended outside sport supervised by a physician.
Pregnancy and lactation: Not recommended: there are insufficient data on safety during pregnancy and lactation.
history of kidney disease
concurrent use of nephrotoxic drugs
significant hypertension

Sources

Comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate

Open in the app

This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.

Open «Creatine monohydrate» in the app