Creatine
monohydrate
The supplement with the most published clinical trials in the history of sports nutrition. Much of what is said about it carries myths inherited from nineties bodybuilding; what the evidence supports is simpler.
What is creatine?
Creatine is a natural compound your body already makes. It is produced by the liver, kidneys and pancreas from three amino acids — arginine, glycine and methionine — and is stored mainly in the muscles. You also get it from meat and fish: herring is the richest source, followed by beef, pork and salmon.
If you follow a vegan or vegetarian diet, your muscle stores are probably lower than those of someone omnivorous, which makes the response to supplementation more noticeable.
What is it for?
Creatine does one main thing, but it does it very well: it helps your muscles recover energy faster during short, intense efforts. That translates into more repetitions before reaching failure, more power in sprints and faster recovery between sets.
It is not a stimulant, it does not increase heart rate, it does not burn fat.
The scientific evidence behind it is the strongest of any sports supplement. The Australian Institute of Sport classifies it in Group A: proven efficacy with evidence sufficient to recommend its use in athletes.
Who is it for?
For anyone who does strength training or any sport with intense, repeated efforts: weights, CrossFit, interval cycling, soccer, padel, swimming. It is also useful for runners who include intervals and for anyone who wants to improve their performance in the gym.
Beyond performance during training, it aids post-workout muscle recovery — the following sets and the sessions on later days suffer less.
It does not improve pure aerobic endurance — if you run a marathon at a steady pace, you will not notice a difference. Where it makes a difference is in efforts where intensity is high and there are pauses between them.
Creatine is not only for athletes. The most recent evidence shows meaningful benefits for older adults who want to maintain muscle mass and strength with age, and there is emerging evidence — though less consolidated — on cognitive benefits, especially in situations of sleep deprivation or intense mental stress.
How do you take it?
You have two equally valid options:
Without a loading phase — 3 to 5 grams per day (around 3 g if you weigh 60 kg, around 4–5 g if you weigh 80 kg or more). Muscle stores saturate in about 4 weeks. It is the most convenient option and the one the stomach tolerates best.
With a loading phase — 20 grams per day split into 4 doses for 5 to 7 days, followed by 3 to 5 grams as maintenance. Stores saturate in a week. The end result is the same — only the speed changes.
Taking it close to training — before or after — is slightly better than taking it at another time of day. What matters is taking it every day, whether you train or not.
Take it with water or with a drink containing carbohydrates — that improves its absorption. Avoid mixing it with coffee if you take high doses, although at normal doses the interaction is minimal.
Absorption and synergies
Are all forms the same?
Quality seals
Unsealed creatine monohydrate possibly offers the best value for money if it comes from recognized brands, but if you want guaranteed quality look for these seals.
Creapure® guarantees ≥99.9% purity in the raw material. Made in Germany, it is the market reference standard and the most used in clinical studies.
Informed Sport or NSF Certified for Sport test the finished product batch by batch to detect banned substances. Relevant if you compete in sports with anti-doping testing.
What the studies say
Popular myths
What science is still not clear about
Who should not take it?
Creatine is one of the supplements with the best documented safety profile. That said, consult your doctor before taking it if:
An important nuance: creatine raises blood creatinine as a normal byproduct of its metabolism. If you have a blood test while taking it, that value will appear elevated without it meaning renal damage. Inform your doctor before interpreting that result.