Performance
Creatine
Also known as: Cr, Creapure, Creatine, Creatine monohydrate
A
Evidence
Most studied performance supplement. Enhances strength, power, muscle mass, and emerging cognitive benefits.
Primary uses
- Strength
- Power output
- Muscle mass
- Cognitive function
- Depression support
- Energy
- Cognition
- Muscle
- Power
- Solubility
How it works
- Regenerates ATP for high-intensity exercise
- Increases muscle cell hydration
- May support brain ATP
Dosage
- Typical range
- 3-5 g daily
- Timing
- Any time, consistency matters
- With food
- Slightly better with carbs
- Duration
- Safe long-term
- Special populations
- Athletes, vegetarians, cognitive support
Forms
- Monohydrate powder
- Micronized
- Capsules
- Creatine monohydrate
- Powder
- Capsule
Safety
Common side effects
- Water retention initially
- Rarely GI upset
Contraindications
- None
Known interactions
Evidence notes
Extensively researched, proven effective
Grade A: Multiple well-designed human trials support the main claims.
Related in Performance
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