Creatine Monohydrate
The most researched performance supplement in existence. If you train and you're not taking creatine, you're leaving proven gains on the table.
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells. Your body produces around 1–2g per day from amino acids, and you get more from meat and fish. But to saturate your muscles fully — and unlock the performance benefits — supplementation is necessary for most people.
It works by increasing your stores of phosphocreatine, which your body uses to produce ATP — the primary energy currency during high-intensity exercise. More phosphocreatine means more ATP available, which means more power, more reps, and faster recovery between sets.
What the Research Shows
Creatine has over 500 peer-reviewed studies behind it. The evidence is unusually strong and consistent across populations.
- Increases strength output by 5–15% in trained individuals
- Improves power and sprint performance in high-intensity efforts
- Accelerates muscle recovery between training sessions
- Supports lean muscle mass gains when combined with resistance training
- Emerging evidence for cognitive benefits — memory, processing speed
- May support brain health during aging and sleep deprivation
- Safe for long-term use — no evidence of kidney damage in healthy individuals
Is Creatine Right for You?
- Do any form of strength, power or HIIT training
- Want to improve athletic performance
- Eat little or no red meat (vegetarians are often deficient)
- Want cognitive support — especially during stress or poor sleep
- Are over 50 and want to preserve muscle mass
- Have pre-existing kidney disease — consult your doctor first
- Are sensitive to water retention — creatine pulls water into muscles
- Only do endurance cardio — benefits are smaller but still present
How to Take Creatine
You don't need to cycle creatine. You don't need to take it before workouts specifically. Just take it every day and let it saturate over time. Missing a day won't undo your progress.
Creatine Monohydrate vs Everything Else
Ignore the marketing. Creatine monohydrate is the most studied, most effective and cheapest form. Creatine HCL, buffered creatine, creatine ethyl ester — none of them have shown superiority in head-to-head studies.
The only upgrade worth considering: Creapure® — a German-made monohydrate that's verified for purity and free from contaminants. It's what most premium brands use.
Is Creatine Safe?
Yes — creatine monohydrate is one of the most extensively safety-tested supplements available. Decades of research show no harm to kidney or liver function in healthy individuals.
- Water retention in muscles — you may gain 1–2kg initially (this is not fat)
- Mild stomach discomfort if taken in large doses at once — split doses fix this
- Slightly elevated creatinine on blood tests — this is normal and not harmful
Creatine supplementation raises serum creatinine levels on blood panels. This looks like reduced kidney function but is not — make sure to tell your doctor you're taking creatine before interpreting bloodwork.
What to Buy
Look for pure creatine monohydrate with no fillers. Creapure® certification is the gold standard for purity.
What to Stack With Creatine
- Carbohydrates — taking creatine with carbs slightly improves uptake due to insulin response
- Protein — no interaction, but both support muscle growth and work synergistically
- Beta-alanine — common pairing for endurance and power athletes
- Caffeine — historically thought to interfere, but recent research shows no meaningful conflict