performance
Creatine Monohydrate
The most evidence-backed supplement for strength, power, and muscle gain — safe, cheap, and effective.
Dosage
Recommended
3–5 g daily
Upper limit
20 g/day (loading phase, 5–7 days only)
Key Benefits
- 01Increases phosphocreatine stores by 20–40%
- 02Improves strength and power output
- 03Accelerates muscle recovery
- 04Supports brain energy metabolism
- 05Effective in vegetarians (lower baseline)
Available Forms
Creatine monohydrateCreatine HClBuffered creatine (Kre-Alkalyn)
Safety Notes
- —NSAIDs (theoretical renal concern)
- —Caffeine (minimal interaction)
This reference is for informational purposes only. Consult a qualified healthcare provider before starting any supplement.