Last verified: 7 days ago
Creatine Monohydrate
Also known as: creatine, Cr-Mon, CrM, Creapure, monohydrate creatine
Evidence under review. — Not yet rated
Well-researched sports supplement that boosts explosive power, sprint performance, and muscle mass.
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What it does
Creatine monohydrate is a naturally occurring compound stored in muscle that fuels short, high-intensity efforts like sprinting and jumping. Clinical trials show it increases total work output,...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
3-20g daily (3-5g maintenance; 20g/day loading phase)
What the Science Says
Creatine monohydrate is a naturally occurring compound stored in muscle that fuels short, high-intensity efforts like sprinting and jumping. Clinical trials show it increases total work output, time to exhaustion, and lower-body explosive power, while also supporting lean muscle mass gains and faster recovery from injury. Benefits typically appear within 4–7 days of a loading protocol (20g/day) or within 4 weeks at maintenance doses (~5g/day).
What It Doesn't Do
Won't dramatically improve endurance or aerobic performance. Doesn't replace resistance training — muscle gains are minimal without exercise. Not a fat burner. The weight gain it causes is mostly water in muscle, not fat loss. Newer forms like creatine HCl or ethyl ester are not proven superior to plain monohydrate for most outcomes.
Evidence-Based Benefits
Improves lower-body explosive power and jump performance in physically active adults.
Strong EvidenceEffective at: 0.1g/kg/day (~5-7g) for 4 weeks
Supporting studies (click to view on PubMed):
Enhances repeated sprint performance and peak power output in athletes.
Strong EvidenceEffective at: Loading: 20g/day for 7 days; or 4-week supplementation during training
Supporting studies (click to view on PubMed):
Speeds up pain reduction and strength recovery in athletes rehabbing tendon injuries.
Moderate EvidenceEffective at: ~5g/day (3 capsules post-training) for 8 weeks
Supporting studies (click to view on PubMed):
Increases skeletal muscle mass and total body water in physically active adults.
Moderate EvidenceEffective at: 0.1g/kg/day for 4 weeks
Supporting studies (click to view on PubMed):
Increases total work output and time to exhaustion during high-intensity breath-hold exercise.
Moderate EvidenceEffective at: 20g/day for 7 days (loading protocol)
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Good — creatine monohydrate is well absorbed orally. Studies show measurable increases in serum creatine and creatinine after supplementation, confirming uptake. No special delivery system needed.
Red Flags to Watch For
- Products claiming 'superior' creatine forms (HCl, ethyl ester) charge more but provided studies show monohydrate remains highly effective and comparable
- Serum creatinine rises with supplementation — this can falsely flag as kidney stress on standard blood panels; discuss with your doctor before use if you have kidney concerns
- Loading doses (20g/day) may cause GI discomfort, bloating, or water retention in some users
- Studies in older adults without exercise show inconsistent muscle benefits — don't expect results without physical activity
- Some products blend creatine with unproven ingredients, inflating cost without added benefit
Products Containing Creatine Monohydrate
See how Creatine Monohydrate is used in these analyzed products:
ALLMAX Creatine Monohydrate Powder
Supplement
Bucked Up Creatine Gummies
Supplement
Orgain Creatine Monohydrate Micronized Powder
Supplement
Lemme (Multi-Product Line)
Supplement
Kaged Creatine Monohydrate
Supplement
Gold Standard 100% Whey
Supplement
NORTH Performance (Foundation + Ultra)
Supplement
BEYOND RAW (Brand)
Supplement
Asitisnutrition
Supplement
Create Creatine Monohydrate Gummies
Supplement
EVLution Nutrition ENGN Pre-Workout
Supplement
Hiteshienterprises
Supplement
Bulk Supplements Creatine Monohydrate
Supplement
Kaged Pre-Workout Max
Supplement
Thorne Creatine Monohydrate Powder
Supplement
Onnit Creatine
Supplement
Kaged Creatine HCL
Supplement
Gold Standard Pre-Workout
Supplement
Swolverine PRE (Non-Stim Pre-Workout)
Supplement
Dymatize Super Mass Gainer Rich Chocolate
Supplement
Frequently Asked Questions
What does Creatine Monohydrate do?
Well-researched sports supplement that boosts explosive power, sprint performance, and muscle mass.
What is the effective dose of Creatine Monohydrate?
3-20g daily (3-5g maintenance; 20g/day loading phase)
Is Creatine Monohydrate safe?
Products claiming 'superior' creatine forms (HCl, ethyl ester) charge more but provided studies show monohydrate remains highly effective and comparable
What doesn't Creatine Monohydrate do?
Won't dramatically improve endurance or aerobic performance.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-11-03