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Creatine Monohydrate

Amino Acids

Also known as: Creatine, Cr

Creatine is the most well-researched sports supplement in history. It enhances high-intensity exercise performance, supports muscle growth, and emerging research shows cognitive benefits. It works by increasing phosphocreatine stores for rapid ATP regeneration.

Best Timing

Timing doesn't matter much. Take at any consistent time daily. Post-workout with carbs may slightly improve uptake.

Absorption

Monohydrate is 99%+ absorbed. Take with water. Carbohydrates increase creatine uptake by ~60% via insulin.

Health Goals
💪Muscle🧠Focus⚡Energy
Who Should Take This
AthletesVegans/VegetariansElderly (60+)Students
  • Increases strength and power output
  • Enhances high-intensity exercise performance
  • Supports muscle mass and recovery
  • Emerging cognitive benefits (especially under stress/sleep deprivation)
  • May support brain health and neuroprotection
  • Safe and well-studied with decades of research
Standard maintenance3–5 g

Daily

No loading phase needed

Loading phase (optional)20 g (4x5g)

Daily for 5–7 days

Saturates stores faster, then switch to maintenance

Cognitive support5 g

Daily

  • -Creatine Monohydrate – gold standard, most researched
  • -Micronized creatine monohydrate – finer particles, mixes better
  • -Creatine HCl – more soluble, possibly less bloating
  • -Buffered creatine (Kre-Alkalyn) – no proven benefit over monohydrate
Red meat (beef, bison)PorkFish (herring, salmon, tuna)Poultry (small amounts)
CaffeineCaution

Some early research suggested caffeine may blunt creatine's ergogenic effect, but recent studies show they can be used together effectively.

Vitamin D3Synergy

Both support muscle function and bone health. Complementary for athletes.

Beta-AlanineSynergy

Creatine enhances power; beta-alanine enhances endurance. Effective stack for performance.

International Society of Sports Nutrition position stand: creatine supplementation and exercise

Kreider RB, Kalman DS, et al. - Journal of the International Society of Sports Nutrition (2017)

Creatine monohydrate is the most effective ergogenic nutritional supplement for increasing exercise capacity and lean body mass.

Effects of creatine on cognitive function

Avgerinos KI, Spyrou N, et al. - Experimental Gerontology (2018)

Creatine supplementation improved short-term memory and reasoning, particularly in stressed and elderly individuals.