Creatine is the most researched supplement in fitness. Over 500 studies confirm its efficacy and safety. But what exactly does it do, and how do you take it optimally?
What is Creatine?
Creatine is a natural substance stored in your muscles. Your body produces about 1–2g daily (in the liver, kidneys and pancreas). Additionally, you consume about 1g per day through meat and fish.
The Effects
Creatine increases phosphocreatine stores in your muscles. This means: more quick energy for explosive movements and heavy sets. Meta-analyses show an average of 5–10% more strength performance and 1–2 kg more lean mass over 12 weeks.
Optimal Dosage
5g creatine monohydrate daily – that's all. A loading phase (20g/day for 5 days) is possible but not necessary. Stores fully saturate within 3–4 weeks at 5g/day.
Timing
The timing of intake is secondary. Studies show no significant difference between taking it before or after training. Daily consistency matters more.
New Research 2026
Current meta-studies show additional benefits for cognitive performance, especially under sleep deprivation. Creatine also appears to support recovery after brain injuries – an exciting research area.
Conclusion
Creatine monohydrate is safe, affordable and effective. 5g daily, dissolved in water – that's all you need. It's one of the few supplements that delivers on its promise.