Creatine Monohydrate
Creatine monohydrate is one of the most researched, effective, and safe supplements for improving strength, muscle mass, and performance. Whether you’re lifting heavy, training explosively, or looking for better recovery, creatine is—hands down—one of the best investments you can make in your fitness.
This guide breaks down the benefits, the science, how it works, when not to take it, and how to use it properly.
What Is Creatine?
Creatine is a naturally occurring compound found in your muscles and produced by your liver and kidneys. It helps regenerate ATP—the energy currency your muscles use during high-intensity movement.
Think of creatine like an “energy battery charger” in your muscle cells.
[ATP = Muscle Energy]
[Creatine stores → Recharges ATP rapidly]
How Creatine Works (Simple Diagram)
Intense Training (1–10 sec)
↓
Muscles Use ATP Fast
↓
Creatine Donates a Phosphate
↓
ATP is Recharged Quickly
↓
More Power, More Reps, Better Performance
Benefits of Creatine Monohydrate
1. Increased Strength and Power
Creatine is the most effective supplement for high-intensity strength:
More reps before failure
Stronger lifts
Greater explosive power
Studies consistently show 5–15% strength increases with creatine.
2. Increased Muscle Size
Creatine improves muscle mass in two ways:
Cell volumization – draws water into the muscle
Greater training output – you lift more over time
Both pathways lead to increased hypertrophy.
[ Creatine ]
↓
[ Increased Water Inside Muscle Cell ]
↓
[ Larger, Fuller, More Hydrated Muscle ]
3. Improved Recovery
Creatine helps:
Reduce muscle cell damage
Improve recovery between sets
Decrease inflammation markers
You feel less drained and ready to train more often.
4. Better Sprinting, Jumping & Explosive Performance
Any sport using short, rapid bursts of power benefits, including:
CrossFit
Sprinting
Boxing
HIIT
Basketball
Soccer
5. Cognitive and Brain Health Benefits
Creatine also fuels ATP in the brain. Research suggests it supports:
Memory
Focus
Mental energy
Long-term neurological health
Especially helpful in sleep-deprived individuals.
6. Safe for Long-Term Use
Millions of people have used it in long-term studies. No damage to kidneys, liver, or hormonal systems in healthy individuals.
Who Should Take Creatine?
EVERYONE. But, Creatine is ideal for:
Weightlifters
Athletes
Bodybuilders
CrossFit or HIIT members
Older adults wanting to maintain muscle
Anyone wanting strength, energy, or brain benefits
If you want to be strong, lean, and powerful, creatine should be foundational. If you want better cognitive and brain health, it’s also for you.
Dosage + How to Take It
1. Daily Use (no loading)
3–5 g daily has been the golden standard. *Recently, newer studies have shown higher doses between 10-20g to be extremely effective.
Full saturation in ~3–4 weeks
2. Loading Phase (faster saturation)
20 g/day split into 4 doses for 5–7 days
Then 3–5 g/day thereafter
Best time to take it:
Whenever you’ll remember — but post-workout with carbs/protein slightly increases muscle uptake.
Mix with:
Water, your protein shake, or whatever you can consistently do.
Potential Side Effects
Creatine is safe, but a few people experience:
1. Water Retention
Usually 1–3 lbs of intramuscular water (inside the muscle, not under the skin).
2. Mild Upset Stomach
Often from taking too much at once. Taking with food eliminates this.
3. Dehydration (rare)
Creatine draws water into the muscle, so drink normally/hydrate.
4. Temporary Weight Increase
Not fat — just water inside muscle cells.
When NOT to Take Creatine
You should avoid or delay creatine if you have:
1. Pre-existing Kidney Disease
Creatine is safe for healthy kidneys, but people with diagnosed kidney issues should avoid it unless cleared by a doctor.
2. Severe Dehydration or Heat Illness
Rehydrate first.
3. If You’re on Certain Medications
Especially nephrotoxic medications; consult a healthcare provider.
4. During Acute Gastrointestinal Illness
Wait until digestion is normal.
Otherwise, creatine is safe for nearly everyone.
Creatine Myths (Debunked)
❌ “Creatine is a steroid.”
No. It’s just an amino-based compound found in food.
❌ “It hurts your kidneys.”
Safe for healthy individuals according to decades of research.
❌ “It makes you bloated.”
Creatine increases water inside the muscle, not under the skin.
❌ “Cycling is required.”
You do not need to cycle creatine.
Conclusion: If You Lift, Creatine Should Be a Staple
Creatine monohydrate is:
✔ The most researched supplement
✔ Completely safe for healthy people
✔ Effective for strength, size, recovery, and brain health
✔ Affordable and easy to take
✔ Beneficial for nearly all forms of training
For gym members committed to training hard, eating well, and getting the most out of every session, creatine is one of the smartest additions to your supplement routine. For those who DO NOT lift, creatine monohydrate is still recommended for the brain and cognitive benefits! It’s a miracle supplement that is extremely effective, is cheap, and very easy to use throughout your life. The reasons to NOT use it are underwhelming. The reasons TO use it are overwhelmingly clear.
If you have more questions, feel free to schedule a FREE consult and chat with us!
-Coach Tanner