Creatine Monohydrate (CM) is a supplement which can be used to improve exercise performance safely [1].

CM works by increasing your reserves of phosphocreatine (PC), which aids you in the production of ATP aka adenosine triphosphate; a high energy molecule that allows your body to do more work [1].

Basically ⬆CM = ⬆PC = ⬆ATP = ⬆Work Capacity = ⬆Increased Training Stimulus = ⬆Gains

Many creatine products will recommend a “loading” phase (taking high quantities initially) and a “deload” phase (a period of time where no CM is ingested). However, this is unnecessary and likely a ploy to try and get you to use up their product more quickly. You can simply take your dose (based upon your bodyweight) on a daily basis, or at least between training sessions [3].

There are other forms of creatine available e.g. Creatine Ethyl Ester, but these supplements are somewhat “faddy” and don’t have anywhere close to the amount of research done upon them as CM does [4]; and they often come with a much larger price tag attached. So save your money and stick to the tried and tested Monohydrate variation.

What to expect from CM:

-Your 10 rep max on an exercise will likely turn into (around) your 12 rep max.

-A slight increase in body weight from water retention (don’t worry, the retention is intramuscular and so won’t give you a soft, bloated look ala the local Chinese buffet) [2].

-Improved recovery from intense exercise [1].

Dosage: 2.2-2.5g per 100 lb of body weight daily or between training sessions [1].

References:

Cooper et al (2012) - Creatine supplementation with specific view to exercise/sports performance: an update. [1]

Kutz and Gunther (2003) - Creatine monohydrate supplementation on body weight and percent body fat. [2]

Examine.com (2022) - https://examine.com/nutrition/do-i-need-to-load-creatine/ [3]

Spillane et al (2009) - The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. [4]