Creatine Monohydrate: Coach's Quick Reference
Creatine monohydrate is the most-researched ergogenic supplement; 3–5 g/day improves strength, power and lean mass.
Key takeaways
- 3–5 g/day, every day, indefinitely
- Most-researched supplement in sports nutrition
- Mild water retention is normal and expected
- Safe long-term in healthy individuals
Definition
Creatine monohydrate is a synthesised compound stored in skeletal muscle as phosphocreatine. It increases the rate of ATP regeneration, supporting high-intensity, short-duration efforts.
Dosing
Maintenance: 3–5 g/day, every day.
Optional loading: 20 g/day (split 4×5g) for 5–7 days, then 3–5 g/day.
Loading is faster but unnecessary for most athletes.
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