Supplements
Creatine: the complete guide to dosing, types and real effects
The most researched and cheapest sports supplement. Dosing, timing, types and what to genuinely expect in strength and body composition.
Creatine monohydrate is by far the sports supplement with the most supporting research. It increases muscle phosphocreatine stores, letting you regenerate ATP faster during short intense efforts: a few extra reps per session that, accumulated over months, translate into more strength and slightly more muscle.
Dose and protocol
| Protocol | Dose | Time to saturate |
|---|---|---|
| No loading (recommended) | 3-5 g per day | 3-4 weeks |
| With loading | 20 g/day in 4 doses for 5-7 days, then 3-5 g | 1 week |
| Heavier athletes (>90 kg) | 5-7 g per day | 3-4 weeks |
Time of day is irrelevant: what matters is sustained muscle saturation, not any single dose. Take it whenever you will remember it.
What to expect (and what not to)
- More strength and reps in efforts under 30 seconds: a clear effect.
- 1-2 kg of bodyweight in the first weeks, mostly intracellular water, not fat.
- A small long-term muscle gain from accumulating more effective volume.
- Emerging evidence on cognition and mental fatigue, still less solid.
- It is not a steroid, not hormonal, and needs no cycling.
Monohydrate and nothing else
Creapure or any micronized monohydrate with a solid quality seal is all you need. HCl, malate and ethyl ester cost more and have not been shown to be superior.
Common myths
- "It damages your kidneys": no evidence of harm in healthy kidneys at standard doses.
- "It causes hair loss": based on a single study with an indirect marker, never replicated.
- "You need to cycle it": unnecessary; continuous use is safe in multi-year studies.
- "It makes you puffy": retention is intramuscular, not subcutaneous.
What to look for when buying
Choose pure monohydrate, unflavoured and unmixed, with third-party testing. A reasonable cost is a few cents per serving.
See supplement buying criteria
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Talk to a professional
If you have kidney or liver disease, are pregnant or breastfeeding, or take nephrotoxic medication, check with your doctor before supplementing with creatine.
Frequently asked questions
- Should I take it on rest days?
- Yes. The goal is maintaining muscle saturation, so dosing is daily.
- Does it work for women?
- Yes, through the same mechanisms and with the same benefits, though initial weight gain is usually smaller.
- What if I am vegetarian?
- You will likely notice more: baseline creatine levels are lower without meat in the diet.
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