Creatine
Research Reliability -
The most researched performance supplement available, supporting muscle power, recovery, and cognitive function.
Appetite
Mood
Sleep
Creatine
Description
Creatine monohydrate replenishes phosphocreatine stores in muscle, rapidly regenerating ATP during high-intensity exercise to support strength, power, and endurance. Decades of research consistently confirm its safety and effectiveness for increasing lean muscle mass, improving sprint performance, and accelerating recovery between bouts of intense training. Emerging evidence also shows significant cognitive benefits, particularly for memory, mental fatigue, and processing speed, especially in sleep-deprived or vegetarian individuals who have lower baseline creatine stores. One of the most evidence-backed supplements available.
Effects
First week
a few pounds of water weight as muscles saturate
Weeks 1–4
better reps, power, and gym recovery
Ongoing
cognitive and muscle benefits with daily use
How it Feels
You will not feel a single dose, but within a couple of weeks your last reps come easier and your muscles look fuller. The early scale bump is water inside the muscle, not fat. Some people also notice slightly sharper thinking, especially when sleep-deprived.
Usage
Entry Dose
3g
Standard Dose
3–5g
Max Dose
10g (loading) / 5g (maintenance)
Onset
1–4 weeks (muscle saturation)
Combinations
Pairs well with
Synergistic
Beta-alanine — creatine boosts peak power; beta-alanine extends muscular endurance
Whey protein — post-workout triad with carbs for muscle protein synthesis and PCr reload
Magnesium — magnesium-creatine chelate may improve uptake; supports ATP synthesis
CoQ10 — both support mitochondrial ATP production via different pathways
Avoid combining
Contraindicated
NSAIDs (regular use) — combined renal stress; creatine elevates creatinine markers
Caffeine (high dose) — some evidence that high caffeine blunts creatine's ergogenic benefit
Biomarkers to Track
Subjective
(Daily)
Workout strength and power (1–10)
Muscle fullness and pump
Recovery speed between sessions
Objective
(Quarterly)
Lean body mass (DEXA or scale)
Creatinine (kidney safety marker)
1RM strength test (monthly)
Very safe and one of the most studied supplements. The kidney-damage claim is a myth for healthy people.
Anyone with existing kidney disease should clear it with a doctor first.
Skipping days (it works by saturation), over-hydrating fears aside, and panicking over early water weight.
Strong (human RCTs / meta-analyses)
Kreider RB et al. (2017). Journal of the International Society of Sports Nutrition. ISSN Position Stand. PMID: 28615996. DOI: 10.1186/s12970-017-0173-z.