Creatine monohydrate: what it does and how to take it

What creatine does

Creatine is stored in muscle as phosphocreatine, a quick energy reserve used during short, intense efforts such as lifting or sprinting. Supplementing raises these stores, which helps you do a little more work in each session. Over weeks of training, that extra work supports gains in strength and muscle size. The ISSN position stand calls creatine monohydrate the most effective legal supplement for high-intensity exercise capacity.

How to take it

• Usual amount: 3 to 5 g of creatine monohydrate every day, training days and rest days.
• Timing: any time of day works; many people take it with a meal or a shake after training. Consistency matters more than timing.
• Optional faster start: some people take about 20 g a day split into four servings for 5 to 7 days, then continue with 3 to 5 g. Taking 3 to 5 g from the start reaches the same level in about 3 to 4 weeks.

Water weight

Creatine draws water into muscle, so a gain of about 1 to 2 kg in the first weeks is common. This is water inside the muscle, not fat.

Safety

In healthy people, long-term studies summarised by the ISSN have not found harm at recommended intakes. Drink enough water. People with kidney disease or on medication should speak to their doctor first.

Which creatine to buy

Plain creatine monohydrate is the form with the most research and usually the best value. Micronized monohydrate mixes more easily. Look at the label for creatine monohydrate as the only active ingredient.