Creatine Monohydrate
3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.
- Time
- 1 min/day
- Cost
- $0-20
- Equipment
- None required
- Min. Trial
- 4-8 weeks
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- anytime
Evidence Strength
5/5 — Very StrongThe most studied supplement in exercise science. Hundreds of studies. Consistently shown to improve strength, power output, and lean mass. Cognitive benefits emerging.
Overview
Take 3-5g of creatine monohydrate daily. It is the most studied and effective legal supplement for strength, power, and lean mass. Emerging evidence also supports cognitive benefits, especially under stress or sleep deprivation.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Buy creatine monohydrate
Plain creatine monohydrate is the best-studied form. No need for fancy versions (HCl, buffered, etc.).
- 2
Take 3-5g daily
Mix with water or your shake. Timing doesn't matter much — consistency does.
- 3
No loading necessary
Loading phases (20g/day for a week) work faster but aren't necessary. 3-5g/day reaches saturation in 3-4 weeks.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
ISSN position stand: safety and efficacy of creatine supplementation
Creatine monohydrate is effective for strength, power, and lean mass outcomes.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 1 contraindication and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Severe kidney disease (consult nephrologist)
Interactions
- Take with carbohydrates for improved absorption
- May cause 2-4 lbs water weight initially
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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