Creatine
Creatine is one of the most researched supplements. It increases ATP production in your muscles, providing more strength and power during short, explosive efforts.
Clinical dosage
Origin
Natural & syntheticNaturally found in red meat and fish (especially herring and salmon). Your body also produces 1-2g of creatine per day in the liver and kidneys. In supplements always synthetically produced.
Safety
Creatine monohydrate is one of the most studied supplements in the world. Safe at 3-5g per day, even with long-term use. The claim that creatine is bad for your kidneys is a persistent myth debunked by research.
For comparison
500g of beef contains about 2.5g of creatine. To get 5g of creatine daily from food, you'd need to eat a kilo of red meat every day. A teaspoon of creatine powder is much simpler.
Dosage by weight and gender
The standard creatine dose is 3-5g per day regardless of body weight (Kreider et al., 2017). Heavier individuals (90kg+) may benefit from 5g, lighter individuals from 3g. There's also a calculation of 0.03-0.05g per kg body weight (Antonio et al., 2021). Women respond just as well to creatine as men. A loading protocol (20g/day for 5 days) is optional and speeds up the effect, but 3-5g per day reaches the same result after 3-4 weeks.
Frequently asked questions
What is creatine?▼
Creatine is a substance your body produces naturally, also found in meat and fish. It increases your ATP stores (energy molecule), allowing you to train with more power and recover faster between sets.
Is creatine bad for your kidneys?▼
No, that's a myth. Dozens of studies have shown that creatine does not cause kidney damage in healthy individuals, even with long-term use. If you have an existing kidney condition, consult your doctor.
How much creatine per day?▼
Take 3-5g creatine monohydrate per day, every day, including rest days. Timing doesn't matter. Creatine works through buildup in your muscles, so consistency is what counts most.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- International Society of Sports Nutrition position stand: creatine supplementation and exerciseKreider RB et al. — J Int Soc Sports Nutr (2017)
- Creatine supplementation with specific view to exercise/sports performance: an updateCooper R et al. — J Int Soc Sports Nutr (2012)
Pre-workouts with Creatine
Optimum Nutrition Gold Standard Pre-Workout
Optimum Nutrition's pre-workout with 175mg caffeine, 3g creatine, and 1.5g citrulline. Mild but reliable — ideal for beginners who trust ON.
Cellucor C4 Ultimate
Premium C4 with 300mg caffeine, 6g citrulline malate, 3.2g beta-alanine, and 3g creatine. Fully clinically dosed — top of the C4 line.
BSN N.O.-Xplode
Legendary pre-workout from BSN with 6g citrulline, 3g creatine, and 200mg caffeine. Popular for years with a complete formula for energy and pump.
Cellucor C4 Original Pre-Workout
World-famous pre-workout from Cellucor with 150mg caffeine and 1.5g creatine. Compact 6.5g serving with proven formula.