Creatine Monohydrate
13 hours ago
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- Creatine consistently improves gym performance, muscle and brain function, and has a strong safety record.
- Increases strength, power, and high-intensity performance with a near-certain evidence score of 92/100.
- Boosts lean mass by 1–2 kg over 8–12 weeks with resistance training (ETCS score: 88/100).
- Supports cognition under stress, especially in older adults and those with low baseline creatine (ETCS score: 72/100).
- Aids recovery and may reduce injury risk, though effects are smaller than performance benefits (ETCS score: 66/100).
- Safe for long-term use in healthy individuals (ETCS score: 94/100), with no harm to kidneys or liver.
- Recommended form: creatine monohydrate; dose: 3–5 g/day, with optional loading phase of 20 g/day for 5–7 days.
- Timing is flexible; post-workout or with meals may slightly enhance uptake.
- Endurance athletes benefit in sprints and strength maintenance, not steady-state performance.
- Early weight gain is due to intramuscular water retention, not fat.
- Higher creatine intake may be associated with lower cancer risk.
- Excess creatine (>5g/day) may benefit brain function by increasing energy reserves.