Creatine
Naturally occurring compound involved in energy production in muscle cells.
Also known as Creatine Monohydrate, Creatine HCL
Common doses
3-5 g
Best timing
Any time
Food
With or without food
Interactions
3 known
Creatine monohydrate is one of the most well-studied and effective sports nutrition supplements in existence. It increases the body's stores of phosphocreatine, which is used to regenerate ATP (the cellular energy currency) during high-intensity, short-duration activities like sprinting, weightlifting, and interval training.
Beyond athletic performance, creatine has emerging evidence for cognitive function, particularly under conditions of sleep deprivation or mental fatigue. The brain consumes approximately 20% of the body's energy, and phosphocreatine plays a role in rapid energy buffering in neural tissue.
Creatine is naturally found in red meat and fish. Vegetarians tend to have lower baseline creatine stores and often experience larger benefits from supplementation. The standard dose is 3-5 grams of creatine monohydrate daily. Loading protocols (20 g/day for 5-7 days) saturate stores faster but are not necessary.
Key benefits
Strength and power
Creatine increases phosphocreatine stores, enabling more rapid ATP regeneration during high-intensity exercise. Strength gains of 5-15% are typical.
Muscle mass
Creatine supports lean mass gains both through enhanced training capacity and cellular hydration (water retention in muscle cells, not subcutaneous).
Cognitive function
Emerging evidence suggests creatine supports cognitive performance, particularly under sleep deprivation or mental fatigue.
Recovery
Some evidence suggests creatine may reduce muscle damage markers and improve recovery between training sessions.
Available forms
Creatine Monohydrate
The gold standard. Most studied, most effective, and cheapest. No other form has been shown to be superior. 3-5 g/day.
Creatine HCl
More water-soluble. Marketed as requiring lower doses. Limited comparative studies. More expensive per effective dose.
Buffered Creatine (Kre-Alkalyn)
pH-buffered to resist stomach acid. No evidence it outperforms monohydrate. More expensive.
Creatine Magnesium Chelate
Chelated with magnesium. May provide both creatine and magnesium benefits. Limited research.
Food sources
- Red meat (beef, venison)
- Pork
- Fish (herring, salmon, tuna)
- Poultry (lower amounts)
Upper intake limit
No established upper limit from health authorities. 3-5 g/day has been studied safely for up to 5 years. No evidence for kidney damage in healthy individuals.
Research summary
One of the strongest evidence bases in sports nutrition. Hundreds of studies support efficacy for strength, power, and lean mass. Emerging cognitive benefits. Safe for long-term use in healthy individuals. Creatine monohydrate is the reference standard; no other form has demonstrated superiority.
Known interactions (3)
Check your full stack
for interactions.
See what competes, what combines well, and when to take everything. Every interaction cites a published source.
Stack
6 supplements
Stack review
1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.