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Creatine monohydrate
Strength and powerWell supported
The most studied supplement in strength training. It helps with repeated hard efforts and with strength gains over months of training.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Creatine is a compound your muscles already use to make energy for short, hard efforts: a heavy set, a sprint, a jump. Your body makes some and you get a little from meat and fish; a supplement tops up the store in the muscle.
With fuller stores you can squeeze out a rep or two more on hard sets, and over months of training that adds up to more strength and muscle. It is the most researched supplement in strength training, and the research is consistent.
How it is used
- Most research uses 3–5 g a day, every day, including rest days.
- Take it with any meal or drink; timing matters far less than taking it daily.
- No need to load or cycle it. Loading only gets you to full stores a few weeks sooner.
- Creatine monohydrate is the form the research is on, and usually the cheapest.
Who it suits
- Anyone lifting or doing repeated hard efforts
- Vegetarians and vegans, who tend to start with lower stores
- People who want the best-supported option first
Be careful
- Some people gain a little weight in the first weeks: water held in the muscle, not fat.
- Ask your doctor first if you have kidney disease or take medication that affects the kidneys.
Food first
Red meat and fish carry small amounts, far less than a daily supplement.
Questions
Is creatine a steroid?
No. It is a natural compound found in muscle and in food, and it is not a hormone.
Will it make me look bloated?
Any extra water is held inside the muscle. Most people notice nothing beyond a small change on the scale.
Read alongside
Whey proteinProteinWell supportedA quick, convenient way to reach your daily protein when meals fall short. Food does the same job; whey is just easier.
Beta-alaninePerformanceSome supportCan help with hard efforts lasting roughly one to four minutes, such as intervals and high-rep sets.
CaffeinePerformanceWell supportedWell researched for endurance, strength and focus. Coffee counts.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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