Creatine Monohydrate

Creatine is a compound stored in muscle as phosphocreatine, where it rapidly regenerates ATP during short, intense efforts (see atp-pc-system). Supplementing raises muscle creatine stores, improving repeated high-intensity performance, training volume, and — over time — strength and lean body mass. The ISSN calls creatine monohydrate the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean mass during training; monohydrate is the most studied and cost-effective form.

Dosing (ISSN): two equivalent approaches —

• Loading: ~0.3 g/kg/day for 5–7 days (commonly ~5 g, 4×/day), then 3–5 g/day maintenance.
• No-load: 3–5 g/day reaches the same saturation in about 4 weeks.
• Larger athletes may need 5–10 g/day to maintain elevated stores. Timing through the day is not critical; consistency is.

Safety: extensively studied and safe in healthy people at recommended doses, with long-term use (up to 30 g/day for 5 years in studies) showing no significant harm; it is also beneficial in several clinical populations. The common early weight gain is mostly intracellular water, not fat. Creatine does not damage kidneys in healthy individuals (those with kidney disease should consult a physician). Pair creatine with progressive resistance training and adequate protein for muscle gains (see muscle-gain-nutrition).

• Regenerates ATP for short, intense work; improves strength and lean mass.
• ISSN: most effective ergogenic supplement; monohydrate is the best form.
• Load ~0.3 g/kg/day (≈5 g ×4) for 5–7 d, then 3–5 g/day; or 3–5 g/day → saturated in ~4 wk.
• Larger athletes 5–10 g/day; timing not critical.
• Safe at recommended doses (studied to 30 g/day × 5 yr); early weight gain is water.

• atp-pc-system — the energy system creatine supports.
• muscle-gain-nutrition — creatine within a muscle-gain plan.
• supplements-skeptical-note — creatine as a rare proven supplement.
• progressive-overload — training that creatine amplifies.