Creatine monohydrate
The most widely studied supplement in bodybuilding, for strength and muscle mass gain.
Benefits
- Increases muscle strength and power
- Helps build lean muscle mass
- Improves recovery between sets
Precautions
Make sure you stay well hydrated. Scientific debate on cycling: there is no evidence that a break is necessary, but some users alternate as a precaution.
Recommended dosage
3 to 5 g a day, at any time of day
Did you know?
Creatine monohydrate may improve scores on intelligence tests and working memory in young adults, highlighting its role in brain performance.
What the studies say
This publication by the International Society of Sports Nutrition confirms that creatine supplementation is a popular and effective performance-enhancing aid. It improves performance during high-intensity exercise, promotes better adaptations to training, and aids recovery and injury prevention. Beyond sport, research suggests a wide range of clinical applications and potential health benefits throughout life. The study concludes that creatine supplementation is safe and well tolerated, even in the long term and at doses of up to 30 g/day over five years, across various populations.
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. — Journal of the International Society of Sports Nutrition (2017) — View the source study
Pairs well with
- Beta-alanineLa supplémentation en créatine plus bêta-alanine a montré un plus grand effet sur l'augmentation de la masse maigre, l'amélioration de la composition corporelle et la force par rapport au placebo.
- Whey proteinWhey protein is crucial for stimulating the synthesis and maintenance of muscle mass and growth, a mechanism that complements the effects of creatine monohydrate, which promotes better training adaptations, increases lean body mass and strength, and has potential anti-catabolic effects, helping to achieve muscle and strength development goals.
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more