Effectiveness Rating for Creatine Monohydrate's Ability to Improve Sports Performance

The effectiveness rating is a measure of how well creatine monohydrate is able to improve sports performance. The overall rating for this claim is 2.1 out of 3. There is some research showing the supplement's ability to deliever on this particular claim is warranted. Using Creatine Monohydrate to improve sports performance may lead to positive results.

Confidence Rating for Creatine Monohydrate's Ability to Improve Sports Performance

The confidence rating is a mesure of how valid the effectiveness rating is. This rating is based on how many studies are included in the database on this topic.

There are 8 studies in the database on creatine monohydrate; the confidence rating is 160. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating.

Creatine Monohydrate Dose to Improve Sports Performance

Dosage Frequency Daily Total Effectiveness Rating of Dosage
3g twice daily 6g
5g once daily 5g
10g 3x per day 30g
5g once daily 5g
5g once daily 5g
5g once daily 5g
5.1g 4x per day 20.4g
5g 4x per day 20g

These dosages are based on body weight. The default value is 150 pounds. Enter your weight and click update to get appropriate dosages for your own body weight.


Title of Study
Creatine supplementation in endurance sports
Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players
Creatine supplementation in young soccer players
Effect of creatine supplementation on jumping performance in elite volleyball players
Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players
Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players
Short-term creatine supplementation has no impact on upper-body anaerobic power in trained wrestlers
Effects of creatine monohydrate supplementation on simulated soccer performance