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Creatine Monohydrate

Also known as: Creatine, Cr

Performance

Supplement
A

Tier A

Meta-analysis of RCTs (n>500)

T1Full ProfileDeficiency

Most researched sports supplement with robust evidence. Enhances ATP regeneration for explosive movements and has cognitive benefits.

Mechanism of Action

Increases phosphocreatine stores in muscle and brain. Serves as rapid ATP regeneration source during high-intensity activity.

Contraindications

  • Pre-existing kidney disease (consult physician)
  • Ensure adequate hydration

Performance Profile

Strength
+4
Endurance
+2
Power
+5
Coordination
0

Dosage

3g

min

5g

10g

max

Timing

Best time

Anytime

1 wk

onset

1 mo

duration

Half-life
1 wk

Safety & Legal

10/10

Well-tolerated

Legal Status

OTC

Mild
Moderate
Severe
Water retention
>10%mild
Gastrointestinal discomfort
0.1-1%mild
Muscle cramping
<0.1%mild