PERFORMANCESTRONG SUPPORT

Creatine Monohydrate

aka Creatine

The most studied performance supplement on earth. It works.

EFFECTIVE DOSE

3–5 g/day, every day

TIMING

Any time. Consistency matters more than timing.

HOW IT WORKS

Increases phosphocreatine stores in muscle, letting you regenerate ATP faster for short, high-intensity efforts.

WHAT THE EVIDENCE SUPPORTS

Meaningful strength & power gains (~5–10% over placebo)
Small but real lean-mass increase, mostly early on
Emerging cognitive benefits under sleep deprivation

WHAT TO LOOK OUT FOR

You do NOT need to 'load' — 3–5 g/day saturates in ~3–4 weeks.
Fancy forms (HCl, ethyl ester, buffered) charge more, deliver the same or less. Monohydrate is the reference.
Creapure® is a purity certification, not a different molecule.

SIDE EFFECTS

Water retention in the muscle (this is the mechanism, not a bug)
Occasional GI discomfort with large single doses — split it

STACKING

Stacks fine with caffeine, protein, and beta-alanine. No known negative interactions.

SOURCES

Reviewed 11/1/2025 · Brawn Supplement Reviewer

Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.