Creatine Monohydrate
The most researched sports supplement in history. Increases phosphocreatine stores for ATP regeneration during high-intensity exercise.
Evidence by Outcome
Strength
8-14% increase in 1RM
Muscle Mass
1-2kg lean mass over 12 weeks
Cognition
Improved working memory under stress/sleep deprivation
Power Output
5-15% increase in peak power
Dosing Guide
3-5g/day
0.07 mg/kg
Any time, daily consistency matters most
Loading phase is optional — same saturation reached in ~28 days at 3-5g/day
Safety Profile
Possible Side Effects
- • Water retention (1-2kg initially)
- • Possible GI discomfort at high doses
Contraindications
- ⚠ Pre-existing kidney disease (consult physician)
Known Interactions
Early studies suggested caffeine blunts creatine's ergogenic effect, but more recent evidence is mixed. Likely fine for most people.
Source: J Int Soc Sports Nutr, 2017
Magnesium supports ATP production. Creatine donates phosphate to regenerate ATP. Complementary mechanisms.
Source: Mechanistic rationale
Classic muscle-building stack. Creatine enhances training capacity; protein provides substrate for muscle protein synthesis.
Source: Extensive sports nutrition research
If concerned about interaction, separate by 1-2 hours. Take creatine at a different time of day than your coffee.
Source: Practical recommendation
Both support ATP production through different mechanisms. CoQ10 in electron transport, creatine in phosphocreatine shuttle.
Source: Mechanistic rationale
Often mixed together post-workout. No interaction concern. Insulin spike from protein may enhance creatine uptake.
Source: JISSN, multiple studies