How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Creatine monohydrate
The most studied supplement in strength training, for strength and muscle mass gain.
Benefits
- Combined with strength training, increases lean mass by an average of 1.37 kg and upper and lower body strength in older adults (meta-analysis)
- Improves performance on short, repeated, high-intensity efforts, with clearer lean mass gains after a loading phase (meta-analysis of 96 studies)
- In trained men, 12 weeks with strength training increased bench press and squat strength, and muscle fiber size, more than the placebo
- In young vegetarians, 5 g per day for six weeks improved working memory and intelligence test scores
Precautions
Stay well hydrated. Scientific debate on cycling: no proof that a break is necessary, but some users alternate as a precaution.
Recommended dosage
5 g per day; some trials start with a loading phase of 20 to 25 g per day for one week.
How to take it
- Everyday dose: 5 g, the dose used in trials for both over-65s and young adult vegetarians.
- Loading phase, if you want to go fast: some trials start with 20 to 25 g per day for one week, then switch to 5 g. In 6 days at 20 g, muscle creatine has already increased.
- Before or after the training session: no study in this file compares the two. What matters is taking it every day.
- With carbohydrates: in one trial, 93 g of simple sugars taken 30 minutes after 5 g of creatine increased creatine stored in the muscle by 60%.
- With training: gains in strength and lean mass come from creatine combined with strength training. Taken alone and over a short period, it did not increase lean mass.
- The weight going up at the beginning: it is mostly water retention, according to the American College of Sports Medicine roundtable.
- Not everyone responds the same way: in 3 people out of 8, muscle creatine increased very little. The effect is more pronounced when the starting level is low.
- In the long term: the International Society of Sports Nutrition considers it safe and well tolerated, up to 30 g per day for 5 years.
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 meta-analysis assesses the effects of creatine supplementation combined with resistance training in older adults. The results indicate that creatine significantly increases lean body mass (by an average of 1.37 kg) and muscle strength in both the upper and lower body. For older adults who undertake resistance training, this supplementation may therefore help to improve body composition and muscle power.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. — Open access journal of sports medicine (2017) — View the source study
Pairs well with
- Beta-alanineCreatine plus beta-alanine supplementation showed a greater effect on increasing lean mass, improving body composition and strength compared to 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