Creatine monohydrate is one of the most studied supplements in sports nutrition. It helps muscles produce quick energy during short, intense efforts like lifting and sprinting.
What it can do
- Support strength and power output
- Help you squeeze out an extra rep or two
- Support lean mass gains alongside training
How to take it
A daily dose of 3–5 g is enough for most people. Take it at any time of day – consistency matters more than timing. A “loading phase” is optional and not required.
Common myths
- “It damages kidneys”: research in healthy people hasn’t shown this at normal doses.
- “It’s a steroid”: it isn’t – it’s a compound found naturally in meat and fish.
- “You must cycle it”: there’s no evidence you need to.
Pick a simple, third-party-tested monohydrate product and drink enough water. If you have a medical condition or take medication, talk to your doctor first.