Creatine monohydrate – how it works, who it’s for and how to use it correctly
What is creatine monohydrate and why has it remained one of the best-researched supplements for over 30 years? Find out how it works, who should consider taking it, and which myths are worth dispelling once and for all.
Creatine monohydrate is, without exaggeration, the best-researched dietary supplement in the world. Hundreds of clinical studies conducted over several decades have led to the formulation of a statement approved by the European Food Safety Authority: creatine enhances physical performance during short, repeated, high-intensity exercise (when taken at a dose of 3 g per day). Furthermore, the EFSA has also approved a second claim: daily creatine supplementation may enhance the effect of resistance training on muscle strength in people aged 55 and over. These two statements, based on rigorous scientific analysis, ensure that creatine monohydrate remains the benchmark for anyone considering supplementation to support their training.
What is creatine and where does the body get it from?
Creatine is an organic compound that occurs naturally in the human body – around 95 per cent of its stores are located in the skeletal muscles, where it acts as an energy store in the form of phosphocreatine. The body produces it itself in the liver, kidneys and pancreas from three amino acids (arginine, glycine and methionine), but this production does not always meet demand – particularly in people who train intensively.
In the diet, creatine is mainly supplied by animal-based foods – meat (especially beef) and fish. A typical diet provides around 1–2 g of creatine per day, which, during intensive training, may prove insufficient to fully saturate muscle stores. This is precisely why supplementation makes sense – it provides a simple way to maintain high levels of phosphocreatine stores.
Mechanism of action – phosphocreatine and the ATP-PCr system
The action of creatine is based on the ATP-PCr (phosphocreatine) energy system, which supplies energy during high-intensity exertion lasting from a few to several seconds. Creatine in the form of phosphocreatine enables rapid regeneration of ATP – the cell’s primary ‘energy currency’ – without the need to engage slower metabolic pathways.
In practice, this means that creatine supplementation allows for a greater number of repetitions, shorter recovery times between sets and better tolerance of short, intense exercises. This is why the EFSA’s authorised statement specifically refers to “short, repeated, high-intensity exercises” – which is exactly what typical strength training, sprints, intervals and jumps involve.
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Who is creatine for – not just for athletes
Traditionally, creatine is associated with bodybuilding and strength sports. However, modern science shows that its applications are much broader.
Strength athletes and those doing resistance training – this is where the effects of creatine are best documented. More repetitions, better recovery between sets, greater training volume.
Sprinters and athletes involved in interval training – 100–400-metre sprints, track cycling, combat sports, team sports. Anywhere where explosive, short bursts of effort are crucial.
Women – creatine is not a ‘male’ supplement. Its mechanism of action is the same for both sexes. Frequent concerns about water retention mainly relate to intracellular water in the muscles (rather than subcutaneous water), which is an expected and desirable effect.
People over 55 – this is the group for which the EFSA has explicitly approved a claim regarding the enhancement of the effects of resistance training on muscle strength. Sarcopenia (age-related loss of muscle mass) is a significant health issue, and the combination of strength training with creatine supplementation provides documented support.
Creatine monohydrate dosage – two regimens
In practice, two main dosage regimens are used:
The classic regimen (with a loading phase): 20 g per day divided into 4 doses of 5 g each for 5–7 days, followed by a maintenance dose of 3–5 g per day. This regimen allows for faster saturation of muscle phosphocreatine stores.
The non-loading regimen: 3–5 g per day from the first day. The saturation of creatine stores in the muscles occurs more slowly (after about 3–4 weeks), but the end result is the same, and the protocol itself is simpler and better tolerated by the digestive tract.
The time of day you take it is not crucial – creatine works cumulatively. Some studies suggest that taking it after training alongside carbohydrates and protein may slightly improve its absorption, but the differences are minor. Regularity is what matters most. You can find out more about improving performance and hydration in the article isotonic drinks – natural hydration.
[tip: The micronised form of monohydrate dissolves better in water and is gentler on the digestive system than traditional forms. You can mix it with water, juice, an isotonic drink or protein – it has a neutral taste.]
The most common myths about creatine
“Creatine puts a strain on the kidneys” – studies on healthy individuals who have been taking creatine for many years show no negative impact on kidney function. However, people with kidney disease should always consult a doctor before taking supplements.
“Creatine causes cramps and dehydration” – meta-analyses show quite the opposite: people taking creatine do not experience more frequent cramps or hydration problems. This is a myth that is not supported by the data.
"Creatine is a steroid" – creatine has nothing to do with anabolic steroids. It is a natural compound found in the body and in muscle. It does not affect sex hormone levels.
“Muscles disappear when you stop taking it” – after stopping creatine, phosphocreatine stores gradually return to their baseline level, but the strength and muscle mass you have built up do not disappear of their own accord.
Those interested in the broader context of training-related supplementation will find detailed information in the article on creatine monohydrate – how it works and in the report on L-DOPA.
[Warning: If you have kidney or liver disease, or are taking long-term medication, consult your doctor about creatine supplementation before starting to use it. Also remember to stay properly hydrated – creatine binds water in the muscles, so your daily fluid requirements may increase.]
Micronised form – what does this mean?
Micronised creatine monohydrate is the same chemical compound as standard monohydrate, but with significantly smaller particle size. Micronisation makes the powder dissolve better in water, feel less ‘gritty’ and be gentler on the digestive tract. For most people, it is simply a more convenient form of the same, well-researched substance. You’ll find a full range of training support products in the Sport and Recovery category.
Summary: Creatine monohydrate is the supplement with the best-documented efficacy in sport – with two EFSA-approved health claims: it increases physical performance in short, intense exercises (3 g per day) and enhances the effects of strength training in people aged 55 and over. The standard maintenance dose is 3–5 g per day, taken regularly. The micronised form ensures better solubility and gastric tolerance. It is suitable for both men and women, and its use is particularly well-documented in the over-55s.