Creatine (Creatine Monohydrate)
Supplements Performance Muscle Building
Phosphocreatine booster for short, intense efforts (1–10 reps, sprints): faster ATP resynthesis, often +strength and a “fuller” look. Monohydrate is the gold standard. For hardgainers, it enables more training performance → better progression.
Notice
Definition & Mechanism
In short Creatine increases intramuscular phosphocreatine (PCr), which donates phosphate for rapid ATP resynthesis in the ATP/PCr system (0–10 s). Result: more reps at a given weight or more load for the same reps.
- Main effects: +strength/+power, higher performance → indirectly more hypertrophy via SRA and progressive overload.
- Cell hydration: mild increase in muscle water (“fuller look”), often +0.8–1.8 kg in early weeks.
- Forms: Monohydrate remains the reference (bioavailability, cost, evidence). Other forms show no consistent added benefit.
Dosage (with or without loading)
Both reach the same intramuscular saturation; loading just achieves it faster.
| Protocol | Dose | Duration | Notes |
|---|---|---|---|
| No loading | 3–5 g/day (monohydrate) | continuous | Saturation in ~3–4 weeks; well tolerated. |
| With loading | ~0.3 g/kg/day, split in 4 doses | 5–7 days, then 3–5 g/day | Faster effect; split doses/with meals if stomach-sensitive. |
- Body mass & training volume: heavier athletes/high volume → closer to 5 g/day.
- Plant-based eaters: often benefit more (lower baseline stores).
- Consistency > timing: time of day is secondary; with meals can improve tolerance. Consistency beats timing.
Intake & Practical Use (Hardgainer Guardrails)
- Daily habit: 3–5 g monohydrate every day, ideally with a main meal.
- Training effect: More output = manage RIR & RPE, progress load/reps, keep volume within MEV–MRV.
- Bulk synergy: Track weight via weekly averages and Rate of Gain (muscle + water). Expect +1–2 kg in the first weeks.
Safety & Side Effects
- Healthy kidneys: 3–5 g/day is well tolerated in healthy individuals. If you have kidney/liver conditions, seek medical clearance.
- Common: slight water/weight gain; occasional GI discomfort (splitting doses and taking with meals helps).
- Myths: dehydration/cramps are not supported by evidence; adequate hydration is still wise.
“Creatine damages your kidneys.”
For healthy users at usual doses (3–5 g/day), evidence shows no renal harm. Get medical clearance if you have conditions or take medication. More context: Myth-Busting Series.