Creatine Monohydrate
Best-supported ergogenic supplement for strength/power and lean mass with training.
By Suplagen Team · Updated
What it is
Creatine reliably increases muscle creatine stores and improves repeated high-intensity performance; supports greater training adaptations.
How it works
Increases phosphocreatine availability to buffer ATP during high-intensity output; supports training capacity.
What the evidence says
Strong evidence for strength/power and lean mass gains when training; extensive safety data in healthy adults.
How much to take
The catalog range is 3 to 5 g daily, the most tested dose in sports nutrition.
Loading is optional: 5 g four times a day for 5 to 7 days, then 3 to 5 g maintenance. It saturates muscles faster; a steady daily dose reaches the same place more slowly. The 30 g ceiling reflects clinical research doses, not something to aim for.
When and how to take it
Daily, including rest days, with or without food. Timing barely matters; consistency is the whole mechanism. Morning, midday, or post-workout are all fine.
It stacks with HMB and leads our muscle growth guide. Drink normally through the day.
Who should skip it
Severe kidney disease is a caution, and creatine is off-limits in pregnancy per the catalog. No drug interactions are listed, and the safety record in healthy adults is extensive.
Safety Notes
- Large evidence base supports safety in healthy adults at recommended doses; higher clinical doses exist in research.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: severe kidney disease (caution).
Common questions
How much creatine should I take a day?
3 to 5 g daily. Every day, whether you train or not.
Do I need to load creatine?
No. Loading (5 g four times daily for 5 to 7 days) just gets you saturated sooner. A steady 3 to 5 g reaches the same endpoint.
When is the best time to take creatine?
Whenever you'll remember. It works by saturation, not timing, so a fixed daily slot beats any pre- or post-workout theory.