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
Ongoing
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.
Evidence
Evidence Strength
Strong (human RCTs / meta-analyses)
Caveats
Usage
Commonly Referenced Starting Amount
3 g/day
Commonly Referenced Amount
3–5 g/day is the standard maintenance dose; a 20 g/day loading phase for 5–7 days is sometimes used to saturate muscle stores faster
Referenced Upper Limit
No upper limit has been established for monohydrate specifically. The International Society of Sports Nutrition's position stand notes up to 30 g/day has been used safely for up to five years in healthy people; caution applies with pre-existing kidney disease
Onset
1–4 weeks (muscle saturation)
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.
Disclaimer
This information is for educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.
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.
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