Creatine monohydrate

What it is

Creatine is a compound your body already makes and stores in muscle, where it helps rapidly regenerate ATP — the fast energy currency for short, hard efforts. Supplementing raises muscle creatine stores above what diet alone provides. Creatine monohydrate is the original, cheapest and by far the most-studied form.

What the evidence shows

Strength, power and muscle. Well-supported· human data This is as strong as supplement evidence gets. Across a large body of human trials — summarised in the ISSN position stand — creatine reliably improves high-intensity performance and, combined with resistance training, increases strength and lean mass. It works by improving the quality of your training over weeks, not as an acute stimulant.

Cognition and other uses. Preliminary· human data There is growing but earlier evidence for benefits to cognition (especially under sleep deprivation) and other areas. Interesting, not yet settled.

Fat loss or "toning" on its own. Marketing claim Creatine doesn't burn fat. Any body-composition benefit comes indirectly, via supporting harder training and more muscle.

Who it suits

Anyone doing resistance or high-intensity training who wants a well-evidenced, low-cost edge. Vegetarians and vegans often see a slightly larger effect, as their baseline muscle creatine tends to be lower.

Practical notes

Loading is optional — a standard daily amount saturates muscle within a few weeks just as well, with less chance of stomach upset. Timing doesn't matter much; consistency does. Stick to plain monohydrate: the pricier "advanced" forms haven't been shown to beat it. Our creatine calculator helps with sensible amounts.

Sources

• Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr 2017;14:18