Creatine Monohydrate

amino acids

★★★★★

The most researched sports supplement in history. Proven to increase strength, power output, and muscle mass. Also emerging evidence for cognitive benefits.

Benefits

✓Increased strength and power output

✓Faster muscle recovery

✓Increased lean muscle mass

✓Cognitive performance (especially under stress/sleep deprivation)

✓May protect brain health

Dosage

Typical Dose

3-5g daily (no loading needed)

Upper Limit

10g daily

Timing

Any time — consistency matters more than timing

Forms & Bioavailability

Creatine Monohydrate

Excellent — the gold standard, most researched

Creatine HCL

Good — more soluble but no proven advantage

Buffered Creatine (Kre-Alkalyn)

No proven advantage over monohydrate

Side Effects

⚠Water retention (1-2kg, not fat)

⚠Rare: digestive discomfort if taken without water

⚠Does NOT cause kidney damage in healthy individuals (proven safe in 500+ studies)

Interactions

⚡NSAIDs may increase kidney stress when combined (theoretical)

⚡Caffeine may slightly reduce creatine uptake (debated)

⚡Safe with virtually all supplements

Research Summary

Over 500 peer-reviewed studies. Proven effective for strength, power, and muscle mass in virtually every trial. Emerging evidence for cognitive benefits, especially in vegetarians and under sleep deprivation.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.