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Creatine Monohydrate

Sports performancestrengthStrong dose evidence

Also known as: creatine, micronized creatine, Creapure

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The most researched sports supplement in existence. Creatine monohydrate increases phosphocreatine stores in muscle, supporting short, high-intensity efforts, training volume, and lean mass gains. It also has a growing evidence base for cognitive and healthy-aging applications. Micronized grades mix better in powders.

Research summary

Raises intramuscular phosphocreatine, speeding ATP regeneration during high-intensity exercise.

StrengthMuscle recoveryMemoryLongevity

Dosage

Daily amounts, of compound.

Lowest studiedTypical rangeHighest studiedUpper limit
3 g3–5 g20 g—

3–5 g daily saturates muscle stores within about four weeks; an optional loading phase of 20 g/day (split into 4 doses) for 5–7 days saturates faster. Timing relative to training matters little. Doses are of the monohydrate compound (about 88% creatine by mass).

Source material: synthetic

Forms of Creatine

FormTypical doseElement %FormatsPrice
Creatine Monohydrate3–5 g—Powder, Capsule, Tablet, Gummylow
Creatine Hydrochloride1.5–3 g—Powder, Capsule, Tablet, Liquid, Gummymid

Format suitability

  • Capsule
  • Powder
  • Tablet
  • Softgel
  • Gummy
  • Liquid

A 5 g dose is 7+ size-00 capsules — powder is the practical format. Degrades to creatinine in liquids; gummies are possible but stability must be validated with the manufacturer.

Formulation notes

Often combined with carbohydrates or protein; commonly stacked with beta-alanine and citrulline in pre-workouts.

Sources

  1. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (Kreider 2017)PubMed
  2. Creatine — ExamineExamine

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