Creatine Monohydrate: A Complete Guide

Creatine is arguably the most effective and well-researched performance supplement available. Yet, myths about it persist. Here is the science-based truth about creatine.

What is Creatine?

Creatine is a molecule found naturally in the body and in foods like red meat and fish. It plays a key role in energy production during high-intensity, short-duration exercise (like lifting weights).

How It Works

Creatine increases your stores of phosphocreatine. This helps your body produce ATP (energy) faster during intense activity. More energy = more reps/weight = more muscle growth over time.

Proven Benefits

• •Increased muscle strength and power
• •Enhanced muscle mass (via water retention causing cell swelling + better training)
• •Improved anaerobic endurance
• •Better cognitive function (emerging research)

Dosage and Timing

How Much?

Take 3-5 grams per day. That's it. You don't need to cycle it.

Loading Phase?

You can take 20g/day for 5-7 days to saturate stores faster, but it's not necessary. Just taking 5g/day will saturate reserves in about 3-4 weeks without potential stomach upset.

When to Take?

Timing matters very little. Consistency matters most. Take it whenever you will remember it.

Busting Myths

Does it cause hair loss?

The link is based on a single study from 2009 that hasn't been replicated. The consensus is: unlikely.

Is it bad for kidneys?

In healthy individuals, no. It can raise creatinine levels on blood tests (a byproduct), but this is not kidney damage.

Does it cause bloating?

It draws water into muscle cells (intracellular), which is good! It makes muscles look fuller. It does not cause subcutaneous "bloat".