Creatine
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A naturally occurring compound made from amino acids and stored mainly in muscle, where it helps regenerate a molecule (ATP) used for rapid energy. It occurs in meat and fish and is manufactured as creatine monohydrate for supplements.
Why it’s used
Taken to support strength and performance in short-duration, high-intensity exercise, and sometimes for muscle mass gains alongside resistance training.
What the evidence is for
improving performance in high-intensity, short-duration exercise and supporting lean mass gains with resistance training.
What the evidence says
Creatine monohydrate is among the most extensively studied sports supplements, with a substantial body of controlled trials showing improvements in high-intensity, short-duration exercise performance and lean mass gains when combined with resistance training. Effects on endurance exercise or non-exercise cognitive claims are far less established.
Dose studied
3–5 g — typical daily maintenance dose used in exercise performance trials.
Context
Commonly studied protocols use a loading phase of about 20 g per day (split into several doses) for five to seven days, followed by a maintenance phase of roughly 3 to 5 g per day; some study designs skip loading and use only the maintenance dose over a longer period.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.