SupplementWell-studiedSports Performance

Creatine Monohydrate

Half-life

~3–4 hours

What is Creatine Monohydrate?

One of the most evidence-based ergogenic aids. Increases ATP regeneration in muscle cells. Over 500 studies confirm efficacy.

How Creatine Monohydrate works

Regenerates ADP to ATP via the creatine phosphate system during high-intensity exercise. Also acts as an osmolyte drawing water into muscle cells (volumization), and supports brain energy metabolism via PCr buffer.

Benefits & uses

Increases strength & power
Supports lean muscle gain
Improves high-intensity performance
Cognitive benefits (esp. when sleep-deprived)

Common uses: Strength, power output, lean mass, cognitive function, recovery.

MuscleCognitive

Creatine Monohydrate dosage

Typical dose: 3–5 g/day — no loading phase needed. Any time of day. Mix in liquid. Most bioavailable with carbohydrates.

Creatine Monohydrate half-life

~3–4 hours (plasma); muscle stores persist for weeks

Creatine Monohydrate side effects

Mild water retention (intracellular). GI upset if taken dry. Creatinine elevations are not kidney damage.

Intracellular water retention (scale weight up 1–3 lb — not fat)
Creatinine elevation in bloodwork (not kidney damage — expected)
GI upset if taken dry — always dissolve in water
Rare responders see < benefit if high baseline dietary creatine
Very well tolerated
Minor water weight
GI upset if over-dosed at once

Warnings & monitoring

Raises serum creatinine on bloodwork (expected, not kidney damage) — tell your physician

Track Creatine Monohydrate in Protokol.

Log doses, model half-lives, check interactions, and line it all up against your bloodwork. Free on iPhone and Android.