Creatine
/ ˈkriːətiːn / · noun
Also: creatine monohydrate, CrM
A naturally-occurring nitrogenous organic compound stored primarily in skeletal muscle (~95% of body content), where it serves as a phosphate donor for rapid ATP regeneration during high-intensity exercise. Creatine monohydrate is the most-researched and most-effective oral supplementation form.
Mechanism
During short, high-intensity efforts (~10 seconds and below), ATP is regenerated by transferring a phosphate from phosphocreatine (PCr) back to ADP. Higher muscle creatine stores mean more PCr available, which extends the time before glycolysis takes over and lactate accumulates. The effect is most pronounced for repeat short efforts with brief rest.
Dosing
- Standard maintenance: 3-5 g/day, taken at any time (timing has minimal effect)
- Optional loading: 20 g/day split into 4 doses for 5-7 days, then 3-5 g/day. Loading saturates muscle stores faster but is not required.
- No cycling needed: long-term daily use is safe per the ISSN position stand
Effects (well-established)
- Strength gains: a small-to-moderate additional strength gain above non-supplemented training over 8-12 weeks, per pooled meta-analysis data (Lanhers et al., 2017)
- Lean mass: +1-2 kg over 4-8 weeks (partly water retention, partly hypertrophy)
- Repeat-sprint performance: +5-15% in repeated short efforts (e.g., Wingate tests, 6-second sprints)
- Cognition: emerging evidence for benefits during sleep deprivation and mental fatigue
Effects (less proven for endurance)
For pure endurance events >60 seconds, creatine has minimal direct ergogenic effect. The added body mass (1-2 kg of water) can be a slight liability for runners. However, hybrid athletes universally benefit because the strength side of training improves, supporting the broader fitness profile.
Safety
- 30+ years of research; no harmful effects in healthy adults at recommended doses
- Kidney concerns are mythological: creatine elevates serum creatinine (a metabolic byproduct) but does not impair kidney function in healthy individuals
- GI distress in ~10% of users at loading doses; resolves at maintenance dose
Buying
- Form: creatine monohydrate is the only form with strong research support. Avoid premium "advanced" forms (Kre-Alkalyn, ethyl ester, HCL): they cost more without measurable benefit.
- Quality marker: Creapure-branded creatine (German manufacturer AlzChem) is the gold standard for purity
- Cost: ~$0.10-$0.20 per daily dose at maintenance: cheapest effective supplement on the market
For hybrid athletes
Creatine is in the supplement stack of nearly every elite hybrid athlete. The strength-side benefits compound across years of consistent dosing. The slight body mass increase is rarely a meaningful liability for HYROX or CrossFit athletes; for triathletes optimizing run pace at long distance, it's a small consideration but typically not disqualifying.