Creatine Benefits: The Complete Science-Backed Guide
Creatine monohydrate is the most researched supplement in sports nutrition. Learn everything about its proven benefits, how to use it, and what to expect.
What is Creatine?
Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during high-intensity exercise. Your body produces about 1-2g daily, and you can also get it from foods like red meat and fish.
Scientific Fact
Creatine has been studied in over 500+ peer-reviewed research papers, making it one of the safest and most well-understood supplements available.
Proven Benefits of Creatine
Increased Strength
Studies show 5-10% strength gains when combined with resistance training
Better Endurance
Improved performance in high-intensity interval training
Cognitive Benefits
May improve memory and mental performance under stress
Faster Recovery
Reduces muscle damage and inflammation post-exercise
How to Take Creatine
Standard Dose
Take 3-5g of creatine monohydrate daily. No loading phase needed.
Timing
Take it any time of day. Consistency matters more than timing.
With Food
Take with a meal containing carbs for slightly better absorption.
Stay Hydrated
Drink plenty of water as creatine pulls water into muscles.
Common Questions
Is creatine safe?
Yes, creatine is one of the most studied and safest supplements available. Hundreds of studies confirm its safety for healthy adults.
Does creatine cause water retention?
Creatine does draw water into muscle cells, which can cause a small increase in body weight (1-2kg). This is intramuscular water, not bloating.
Do I need to cycle creatine?
No, there is no need to cycle creatine. You can take it continuously without any reduction in effectiveness.
Which form of creatine is best?
Creatine monohydrate is the most researched and effective form. Fancy alternatives offer no additional benefits.