AMINO · MATERIA №13
Creatine
The most-studied performance ingredient on the planet.
- Family
- amino
- Origin
- Synthesized from amino acids
- Format
- Monohydrate powder
- Best taken
- Anytime, daily
Creatine is a small molecule the body makes from three amino acids and stores predominantly in muscle as phosphocreatine — a fast energy reserve for short, explosive efforts.
It is one of the most extensively studied supplements in the world, with a strong safety record across decades of use.
How it works in the body
Phosphocreatine donates a phosphate to regenerate ATP during short, high-intensity efforts. Recent research extends its relevance to cognition, particularly under sleep deprivation and stress.
What you can expect
Strength and power
Improves output across short, high-intensity efforts.
Good for: recovery · energy
Cognitive support
Emerging research on cognitive performance, especially under fatigue.
Good for: focus
04 — PROTOCOL
5 g of creatine monohydrate daily. No need to load. Timing is unimportant; consistency is everything.
05 — SOURCING
Creapure or any third-party-tested monohydrate. Avoid unnecessarily expensive 'novel' forms — monohydrate is the standard for a reason.
06 — CAUTION
Safe and well-studied. Initial water retention is normal. Drink water; that's the whole protocol.
What the studies say
Creatine monohydrate is the single most-studied sports-nutrition supplement in existence, with hundreds of trials and the unusual position of being formally endorsed by the International Society of Sports Nutrition. Effects on strength, power and lean mass are robust and replicated.
Honest caveatCreatine raises body water (slightly) in the first weeks. Cognitive and aging-related benefits are emerging but smaller than the strength/power signal.
- 01PEER-REVIEWED REVIEW
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Kreider RB, Kalman DS, et al. · Journal of the International Society of Sports Nutrition · 2017
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training.”
Plain EnglishOfficial ISSN position: creatine monohydrate is safe and effective for strength, lean mass and high-intensity performance.
- 02META-ANALYSIS
The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis
Various · Nutrients · 2025
“Pooled analysis confirmed significant improvements in both upper- and lower-body strength and power output with creatine versus placebo across resistance-trained and untrained populations.”
Plain EnglishUpdated 2025 meta-analysis confirms strength and power gains across upper and lower body, in trained and untrained adults.
All citations link to PubMed, PubMed Central or the original publisher. We do not reproduce full study text. References last verified by SACRAHAUS editorial.
08 — PRODUCTS
Products with Creatine
08 — PAIRS WELL WITH
Build the stack
SUPPORTS
What Creatine can help with
APPEARS IN THESE RITUALS
Honest answers
- Do I need to load creatine?
- No. Loading saturates muscle stores faster but the end state is the same after about three weeks of standard 5 g daily dosing.
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