Creatine is not a "buzz" ingredient-it is one of the few supplements with a large body of human research behind it. For strength athletes, team sport players, and gym-goers who lift consistently, creatine monohydrate is usually the form worth buying.
What creatine does
Creatine helps regenerate ATP, your muscles' rapid energy currency. That can support:
- More reps at a given weight
- Better performance in repeated sprints
- Gradual increases in lean mass when training and nutrition support it
It is not a stimulant and does not work like caffeine. Benefits build over 1-4 weeks of consistent use.
Dosage: loading vs straight to maintenance
Maintenance: 3-5 g per day is the approach most people use long term.
Loading (optional): 20 g per day (split into 4 doses) for 5-7 days, then 3-5 g daily. Loading saturates stores faster but can cause temporary bloating or stomach upset in some users.
Take it with water any time of day. Timing around workouts is optional-not critical.
Who should be cautious
- People with kidney disease or on nephrology advice-check with your clinician first
- Those who do not train for strength or power may see little benefit
- Vegetarians and vegans often respond well because dietary creatine intake is lower
Creatine myths to ignore
- "It causes baldness" - evidence in humans is not convincing for typical doses
- "You must cycle off" - not required for health at standard doses in healthy adults
- "Only works for men" - women who resistance train can benefit too
Find creatine at GymStack
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This article is for general information only and is not medical advice.