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In today's article, I will discuss one of the best-selling supplements among recreational and elite athletes: creatine monohydrate. Since using it, I've noticed improved recovery and muscle gains. I can feel a noticeable difference in strength and endurance, pushing myself through even the most challenging sets. However, only a tiny percentage of people know that creatine is one of the most researched supplements we can safely incorporate into our daily training routines. Meet creatine monohydrate powder; it can be effective and valuable to your fitness routine.
What is Creatine?
To clarify the meaning and sources of this valuable supplement, available on the market most often in tablets and soluble powder without taste or smell. Furthermore, creatine is an organic compound containing nitrogen, and humans obtain it through the biosynthesis of three amino acids: methionine, glycine, and arginine.
Synthesis begins primarily in the kidneys and ends in the liver. The daily production of creatine is approximately 1-2 g, of which about 95% is stored in skeletal muscles. Protein foods such as fish and meat are the primary sources of creatine in the human diet, which is why vegetarians have lower creatine levels.
In addition to its primary role in supplying muscles with energy, creatine contributes to increased muscle strength, hypertrophy, and sports performance. It is a simple addition to your diet to speed up muscle recovery after a hard workout. In the article Tips to Speed Up Muscle Recovery After Exercise, you can find more ways to speed up muscle recovery.
How Does Creatine Work?
Creatine is stored in the muscles as creatine phosphate. This phosphate group, derived from creatine, plays a significant role in regenerating ATP and increasing the energy supply of muscle cells. As a reminder, ATP is muscle cells primary and immediate energy source. It is broken down in just a few seconds and needs to be constantly renewed.
The amount of creatine stored in the body does not offer a long-term supply and must be ingested through diet and supplementation. More creatine in the body means more energy is available for short-term exercises in high-intensity training.
What is Creatine Used for?
Substantial research indicates that creatine supplementation during resistance training increases muscle strength and weightlifting performance more than resistance training alone. So, creatine does not increase muscle mass but muscular endurance! Creatine increases the strength, explosiveness, and endurance of muscle fibers. Depending on the person, the increase in strength can be 0-20%.
In the 2024 meta-analysis, creatine supplementation during resistance training induced higher gains in maximal strength than placebo, with a 4.43 kg benefit for upper-body strength and an 11.35 kg benefit for lower-body strength. These results support previous meta-analyses.
After examining multiple studies, I became convinced of creatine's positive effects on preventing and treating various diseases and conditions.
Recovery after training
Creatine aids muscle recovery by restoring ATP and glycogen stores, reducing inflammation, and speeding up muscle fiber regeneration. Take creatine with carbs and protein post-workout to boost storage and recovery for optimal effects.
Thermoregulation
The study confirms that creatine benefits athletes who train in hot and humid environments. It prevents dehydration and heat-related illnesses.
Injury prevention
Consuming creatine (5 g/day) can reduce the frequency of cramps, stretching, and muscle atrophy in the long term.
Rehabilitation
Creatine supplementation can aid in the recovery and rehabilitation process.
Depression
By producing more energy, creatine also has a positive effect on various forms of depression. Fatigue dramatically contributes to the progression of depressive episodes, in which creatine slows down by creating phosphocreatine.
Aging
There is growing evidence that taking creatine supplements (3 g/day) can enhance health as we age. Creatine has been reported to lower cholesterol and triglyceride levels, reduce fat accumulation in the liver, slow the growth of certain tumors, improve cognitive function, and have a mild antidepressant effect.
What are the Types of Creatine?
Creatine is available in tablets and powder, and most researchers recommend a dose of 3-5g, consumed 1-2 times a day. Although creatine monohydrate is the most famous form, other forms include creatine pyruvate, citrate, malate, taurine, phosphate, orotate, ethyl ester, pyroglutamate, gluconate, and magnesium creatine chelate. Creatine monohydrate has many studies with positive results, but we can find fewer results for other forms. In that case, I recommend creatine monohydrate in the recommended daily doses!
Can Creatine Be Used Long-Term and in What Doses?
Recent scientific studies endorse creatine as an effective supplement for health and athletic performance, especially during high-intensity resistance training. While it is commonly taken before and/or after workouts, this timing is not mandatory and does not affect effectiveness.
Evidence-based research shows that long-term creatine supplementation is relatively well tolerated, especially at lower recommended doses (3-5 g/day or 0.1 g/kg body weight/day).
We should pay attention to a varied diet. When our diet includes plenty of meat and fish, the need for creatine supplementation may decrease to 2-3g as we obtain some of it from our food sources.
Final Thoughts on Creatine Monohydrate Powder
Creatine monohydrate powder is a great and vital supplement that positively affects everyone, from the youngest to the oldest. Like many dietary supplements, following the recommended daily doses is essential for creatine to promote health and athletic performance. Ultimately, creatine is a supplement I use regularly and enthusiastically recommend to everyone. I've been using Optimum Nutrition Micronized Creatine (ad link) for a long time, and it's genuinely a top product. Its micronized form ensures quick dissolution without any gritty texture, and the unflavored version blends perfectly with any drink or shake. Plus, Optimum Nutrition is a trusted brand that delivers quality every time. You won't regret adding this to your routine!
This post is for informational and educational purposes only. This post should not be taken as therapy advice or used as a substitute for such. You should always speak with your doctor before implementing this information. Thank you!
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