Creatine
Also known as: Creatine Monohydrate
An amino-acid-derived compound taken orally and widely studied for strength and muscle.
Creatine at a glance
| Name | Creatine |
|---|---|
| Also known as | Creatine Monohydrate |
| Category | Growth & muscle |
| Type | Amino / injectable |
| Sequence | Amino acid derivative (synthesized from glycine, arginine, and methionine). |
| Typical dose | Commonly ~3-5 g per day as a maintenance dose |
| Frequency | Once daily; some use a short higher-dose loading phase |
| Route | Oral |
| Half-life | Short in blood; muscle stores build and deplete over weeks. |
Overview
Creatine is a compound made from amino acids and stored in muscle as phosphocreatine, an energy reserve for short bursts of effort. It is among the most studied sports supplements, with consistent evidence for strength and muscle-performance support.
How it’s thought to work
- Stored as phosphocreatine to rapidly regenerate ATP.
- Supports high-intensity, short-duration energy output.
- May draw water into muscle cells, aiding cell volume.
Researched uses
- Strength and power output
- Muscle mass support alongside training
- Studied in cognitive and general-health contexts
Commonly cited protocol
| Typical dose | Commonly ~3-5 g per day as a maintenance dose |
|---|---|
| Frequency | Once daily; some use a short higher-dose loading phase |
| Route | Oral |
| Notes | Monohydrate is the most studied form; taken as powder or capsule. |
Reconstitution
Not applicable - this is an oral supplement, so injection unit math does not apply.
Cautions
- A dietary supplement, not a medical treatment.
- May cause minor water-weight gain or digestive upset in some people.
- Those with kidney conditions should seek guidance before use.
Creatine FAQ
What is Creatine?
An amino-acid-derived compound taken orally and widely studied for strength and muscle.
How does Creatine work?
Stored as phosphocreatine to rapidly regenerate ATP. Supports high-intensity, short-duration energy output. May draw water into muscle cells, aiding cell volume.
What is Creatine used for?
Strength and power output; Muscle mass support alongside training; Studied in cognitive and general-health contexts.
What is a typical Creatine dose?
Commonly ~3-5 g per day as a maintenance dose, Once daily; some use a short higher-dose loading phase, Oral. This is a commonly cited figure for context only, not medical advice.
How do you reconstitute Creatine?
Not applicable - this is an oral supplement, so injection unit math does not apply.
What is the half-life of Creatine?
Short in blood; muscle stores build and deplete over weeks.