Creatine Monohydrate

Key points

• Increases phosphocreatine stores in muscle — more ATP available for short bursts of effort
• 5g daily is effective; loading phase is optional, not required
• Cognitive benefits are real — especially during sleep deprivation or fasting
• Safe for long-term daily use; no evidence of kidney damage in healthy people
• 6g/day at higher body weights is appropriate — scales with lean mass