Learn · Supplements
Creatine monohydrate
The short version
Creatine monohydrate is one of the better-studied sports supplements.
It can support performance in repeated high-intensity efforts and can support training adaptations.
Best for
- — Repeated high-intensity efforts (lifting, sprints)
- — People already training consistently
- — Supporting strength and muscle gains alongside training
How to use
Take a daily dose consistently. Time of day doesn't matter much.
The full version
What it is
Creatine is a compound your body makes and also gets from foods like meat and fish. It's stored mostly in muscle, where it helps regenerate energy during short, hard efforts.
Why people use it
To support performance in repeated high-intensity work — lifting, sprints, jumps — and to support training adaptations over time.
What it doesn't do
It doesn't replace training, it isn't a steroid, and it won't build muscle by itself. Any benefit comes from helping you train a bit better, consistently.
What it does
Creatine helps your muscles regenerate energy quickly during short, hard efforts. Supplementing increases muscle creatine stores.
Loading
A loading phase raises stores faster but isn't required. A steady daily dose gets you there in a few weeks.
Forms
Monohydrate is the most researched form. Fancier, more expensive forms aren't automatically better.
Not essential
Plenty of people train well without it. It's an option, not a requirement.
Best practice
- When?
- Any time of day — consistency matters more than timing.
- Commonly studied intake
- Commonly studied daily intake is around 3–5 g.
- With food?
- Either. Some people find it sits better with food.
- Every day?
- Yes, consistency is what keeps stores up.
- What actually matters?
- Taking it consistently — and still training, eating and sleeping well.
Considerations
- Individual circumstances differ. Medications, health conditions, pregnancy and other factors can affect whether a supplement is appropriate — check with an appropriate health professional if relevant.
- Some people notice a small increase in body weight from water stored in muscle.
- If you have kidney issues, speak to a health professional first.
Related
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