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.