Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Creatine monohydrate is one of the most extensively researched and scientifically validated supplements for supporting bodybuilding and athletic performance. Numerous peer-reviewed studies have demonstrated that creatine supplementation increases intramuscular phosphocreatine stores, which can enhance the regeneration of adenosine triphosphate (ATP) during short bursts of high-intensity activities such as weightlifting and sprinting. This physiological effect translates into improved strength, increased lean muscle mass, and enhanced performance during repeated bouts of intense exercise.

The International Society of Sports Nutrition (ISSN) and other scientific bodies recognize creatine monohydrate as both effective and safe for most individuals when used appropriately. Meta-analyses have shown that creatine supplementation provides significant improvements in maximal strength, muscular endurance, and hypertrophy, especially when combined with resistance training. The safety profile of creatine is well-established, with no consistent evidence of adverse effects in healthy individuals when used at recommended doses (typically 3-5 grams per day after an initial loading phase, if any).

While creatine is naturally found in foods such as red meat and fish, supplementation allows individuals to achieve higher muscular concentrations, maximizing its ergogenic potential. The robust body of scientific evidence supporting creatine monohydrate’s efficacy and safety makes it a mainstay in the bodybuilding community, not just by tradition but by clear, reproducible scientific validation.

More about creatine monohydrate
More about Body Building

Other ingredients used for Body Building

Other health conditions supported by creatine monohydrate

Products containing creatine monohydrate