Creatine Monohydrate: The Only Supplement You Need?
There's one supplement that has more peer-reviewed research behind it than all others combined. It's cheap, safe, and actually works. Let's talk about creatine monohydrate.
What Is Creatine?
Creatine is a naturally occurring compound found in meat and fish. Your body also produces it in the liver, kidneys, and pancreas. It's stored in your muscles as phosphocreatine, where it helps regenerate ATP (adenosine triphosphate) — your cells' primary energy source.
When you supplement with creatine, you're essentially topping off your muscle's energy reserves. This allows you to perform more reps, lift heavier, and recover faster between sets.
What Does the Research Say?
Over 500 peer-reviewed studies support creatine's efficacy. The International Society of Sports Nutrition (ISSN) has called it "the most effective ergogenic nutritional supplement currently available to athletes." Key proven benefits include:
- 5-10% increase in strength during resistance training
- Increased lean body mass through improved training capacity
- Faster recovery between sets and between workouts
- Enhanced brain function — emerging research shows cognitive benefits
- Safe for long-term use — studies up to 5 years show no adverse effects
Myths Debunked
❌ "Creatine damages your kidneys"
This has been debunked repeatedly. In healthy individuals, creatine does not impair kidney function. If you have pre-existing kidney disease, consult your doctor first — but for healthy people, the evidence is clear: it's safe.
❌ "You need to load creatine"
Loading (20g/day for 5-7 days) saturates muscles faster, but it's not necessary. Taking 3-5g daily will fully saturate your muscles within 3-4 weeks. Loading just gets you there faster.
❌ "Creatine causes bloating"
Creatine pulls water into your muscle cells (intracellular), not under your skin. You might gain 2-4 lbs of water weight, but your muscles will look fuller — not puffy.
How to Take It
- Dosage: 3-5 grams per day. Every day, even on rest days.
- Timing: Doesn't matter much. Take it whenever is convenient.
- Type: Creatine monohydrate. Skip the fancy forms (HCL, ethyl ester). Monohydrate is the most researched and cheapest.
- Mix it with: Water, juice, or your protein shake. It dissolves better in warm liquid.
What to Buy
Creatine monohydrate is a commodity supplement — they're all the same molecule. Don't pay $40 for a branded version when a $15 bag of unflavored creatine monohydrate from a reputable brand gives you the same thing. Look for:
- Third-party tested (NSF, Informed Sport, or USP certified)
- 100% creatine monohydrate (no fillers or additives)
- Micronized for better mixability
At 5g/day, a $15 bag lasts about 2 months. That's roughly $0.25/day for the most proven supplement in existence.
Ready to Start Training?
Pair creatine with a proper training program. Our beginner's guide has everything you need.
Read the Training Guide →