Creatine Monohydrate
One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.
How it works
Creatine is stored in muscle and nerve cells as phosphocreatine. During short, intense efforts it rapidly donates its phosphate group to spent ADP, regenerating ATP — the cell's immediate energy currency. That makes more instant energy available for maximal strength, sprints, and energy-hungry brain cells. Raising tissue creatine saturation improves exactly this fast energy resupply — which is why creatine supports strength, muscle growth, and, under load, cognition.
Dosage
3–5 g/day, any time. No loading phase needed.
Considerations
Micronised monohydrate (e.g. Creapure®) is sufficient. Premium variants offer no additional benefit.
Scientific detail
Studies on Creatine Monohydrate
Currently in my stack:
One of the best-evidenced supplements there is — and by far the best value as a 1 kg powder. I take 10 g/day.
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