Creatine is one of the most researched sports supplements, consistently shown to support strength, power, and muscle gains. The most studied form is creatine monohydrate, and a common dose is 3 to 5g per day. It works by helping your muscles produce energy for short, intense efforts.
How creatine works
Creatine helps regenerate ATP, your muscles’ quick energy source, during short, high-intensity efforts like lifting. More available energy means you can do a bit more work, which adds up to strength and muscle over time.
The benefits research supports
- Increased strength and power.
- Support for muscle growth over time.
- Better performance on repeated high-intensity efforts.
Dosage
A common protocol is 3 to 5g of creatine monohydrate per day. Some people start with a loading phase (around 20g per day split into doses for 5 to 7 days) to saturate faster, but it is optional. Timing does not matter much because creatine works on daily buildup. See pre-workout and creatine.
Which form?
Creatine monohydrate is the most researched, most effective, and most affordable form. Fancier versions rarely justify the price.
How it fits your stack
Creatine is a daily foundation supplement, not a pre-workout ingredient. Pair it with a quality pre-workout for training energy and focus. See the best supplement stack for building muscle.
Frequently Asked Questions
What does creatine do?
Creatine helps your muscles produce energy for short, intense efforts, which research shows supports strength, power, and muscle gains over time.
How much creatine should I take?
A common dose is 3 to 5g of creatine monohydrate per day. An optional loading phase of about 20g per day for 5 to 7 days saturates faster.
Is creatine monohydrate the best form?
Yes. It is the most researched, most effective, and most affordable form. Other forms rarely offer an advantage.
The pre-workout for your stack
Pair your daily creatine with clean training energy. Try PUROX.
This article is general educational information and summarises commonly reported research. It is not medical advice. Figures reflect ranges commonly cited in research, not individual guarantees. PUROX is a food supplement; follow the recommended serving. Consult a doctor before starting a supplement if you have a medical condition or take medication.
