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.
Key points
- Increases phosphocreatine energy stores
- 3-5g daily, no loading needed
- Most researched, effective legal supplement
- Improves strength, power and muscle gains