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Creatine Monohydrate

Creatine Monohydrate

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In addition to improving exercise performance, creatine monohydrate is one of the cheapest, most effective, and safest supplements available.

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Possible Benefits

  • Reduce fatigue and tiredness
  • Increase muscle mass and speeding up muscle growth
  • Improving brain and cognitive function
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Required Equipment

Creatine Monohydrate

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How to Do It

Either in powdered form, or capsule/tablet form, take 2-3 grams of creatine monohydrate 2 to 3 times per day with a meal, for a total daily dose of ~ 5 grams.

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Why it works

  • In one study, only 10% of patients in the creatine supplement group experienced fatigue, compared with 80% who experienced fatigue in the control group.
  • Another study determined that creatine led to reduced fatigue and increased energy levels during sleep deprivation.
  • Creatine also reduced fatigue in athletes taking a cycling test and has been used to decrease fatigue when exercising in high heat.
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Time Commitment

2-5 minutes 

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Suggested Frequency

2-3 times per day

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Time of Day

Take in divided doses with meals

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Possible Side Effects


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  • Maintain adequate hydration while taking creatine
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Supporting Studies and Articles

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  1. Kreider RB, Melton C, Rasmussen CJ, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1-2):95-104.
  2. Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol (1985). 2003;94(2):651-659. doi:10.1152/japplphysiol.00755.2002
  3. Sakellaris G, Nasis G, Kotsiou M, Tamiolaki M, Charissis G, Evangeliou A. Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta Paediatr. 2008;97(1):31-34. doi:10.1111/j.1651-2227.2007.00529.x
  4. McMorris T, Harris RC, Swain J, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). 2006;185(1):93-103. doi:10.1007/s00213-005-0269-z
  5. Smith AE, Walter AA, Herda TJ, et al. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women. J Int Soc Sports Nutr. 2007;4:20. Published 2007 Nov 26. doi:10.1186/1550-2783-4-20
  6. Hadjicharalambous M, Kilduff LP, Pitsiladis YP. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation. J Int Soc Sports Nutr. 2008;5:14. Published 2008 Sep 30. doi:10.1186/1550-2783-5-14
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