How It Works
Creatine phosphate donates phosphate groups to ADP → ATP in the phosphocreatine energy system. Increases intramuscular phosphocreatine by 20-40%. Also increases cell hydration (volumization), which may stimulate protein synthesis.
Dosage & Timing
Dosage Guide
Daily Dose3-5 g
TimingDaily (loading phase optional: 20g/day × 5-7 days, then 3-5g maintenance)
BioavailabilityMonohydrate form: near 100% absorption. Micronized versions dissolve better but same bioavailability. Take with carbs/protein to increase uptake ~60% via insulin-mediated transport.
Optimal Timing
Take with carbs or protein to increase muscle uptake ~60% via insulin. Post-workout timing slightly better than pre. Consistency matters more than timing — 5g every day.
Blood Markers to Monitor
- Creatinine (expected to rise — not kidney damage)
- eGFR (may show "false" decrease on creatine)
- Cystatin C (more accurate kidney marker while on creatine)
Best Forms (Ranked)
Creatine Monohydrate — ★★★★★
Gold standard. Most researched. Cheapest.
Creatine HCl — ★★★☆☆
More soluble, less bloating claimed. Less research. More expensive.
Creatine Ethyl Ester — ★☆☆☆☆
Less effective than monohydrate. Breaks down to creatinine faster.
Buffered Creatine (Kre-Alkalyn) — ★★★☆☆
Claims better stability. No clear advantage over monohydrate in studies.
Benefits
- 5-15% strength increase
- 10-20% power output improvement
- 2-5 lbs lean mass gain
- Cognitive benefits in sleep-deprived/sleep-deprived states
- Neuroprotective potential
Side Effects
- Water retention (1-3kg)
- GI discomfort (if dosed too high at once)
- No kidney damage in healthy individuals (extensively studied)
✅ Good For
- Strength athletes
- Sprint/power athletes
- Vegetarians/vegans (lower baseline stores)
- Older adults (sarcopenia prevention)
- Anyone doing high-intensity training
⚠️ Skip If
- Those with pre-existing kidney disease (consult doctor)
- Not necessary for endurance-only athletes