Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Creatine monohydrate increases the muscle’s stores of phosphocreatine, the rapid energy system used in short, high-intensity efforts (sprints, heavy lifts). It is the most extensively studied and effective legal sports supplement. A daily dose of 3-5g (no loading phase necessary) saturates muscle stores within 3-4 weeks. Benefits: improved strength, power, high-intensity repeat performance and a small increase in muscle mass (partly through increased cell water content). It is safe for long-term use in healthy individuals and also shows cognitive benefits in research.
- Increases phosphocreatine energy stores
- 3-5g daily, no loading needed
- Most researched, effective legal supplement
- Improves strength, power and muscle gains
In practice
Creatine monohydrate is one of the few supplements with genuinely overwhelming research support — it reliably increases phosphocreatine stores in muscle, improving performance in short, high-intensity efforts (sprints, heavy lifts) and supporting slightly greater strength and muscle gains over a training block, typically with a standard 3-5g daily dose after an optional loading phase.
FAQ
Do I need to do a creatine loading phase?
No — loading (20g/day for a week) saturates muscle stores faster, but a steady 3-5g daily dose reaches the same saturation point within about 3-4 weeks without the loading phase.
Is creatine safe for long-term use?
Yes — it's one of the most researched sports supplements, with decades of studies showing it's safe for healthy individuals at standard doses (3-5g/day) over extended periods.