Creatine Monohydrate

Does creatine monohydrate work?

What is creatine?

Creatine is one of the most popular supplements available on the market with sales estimated at $400 million annually. This popularity comes for a good reason; creatine is one of the few supplements that consistently demonstrates its effectiveness in a high number of research articles. Read More

Articles

Overall Effectiveness Rating for Creatine Monohydrate

The overall effectiveness rating for creatine monohydrate is 2 out of 3. This rating means there is some evidence that using creatine monohydrate may lead to positive results. This rating also means that some evidence does not back up all claims. Below you can find individual ratings for specific claims.

Overall Confidence Rating for Creatine Monohydrate

There are 60 studies in the database on creatine monohydrate; the confidence rating is 113. 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. Note, this rating is for creatine monohydrate as a whole. There are also individual ratings for the claims below.

Products Containing Creatine Monohydrate

Products Containing Creatine Monohydrate
Alpha Pump
Red, White, and BOOM
Psychotic
Myocore
Vintage Build
Full list of all 67 products containing Creatine Monohydrate.

Individual Claims

The overall ratings above do no necessarily reflect each claim about creatine monohydrate. Individual claims can have higher or lower ratings. For example, some supplements may have a lot of backing for one claim, but be completely useless for another. Click on claims below for more information.

Body Composition (weight, muscle, body fat) Claims Effectiveness Rating Confidence Rating
decrease body fat
increase muscle mass

Protein Synthesis Claims Effectiveness Rating Confidence Rating
increase protein synthesis

Performance Claims Effectiveness Rating Confidence Rating
improve cardiovascular endurance
improve high-intensity interval training (HIIT) performance
improve muscular endurance
improve rowing performance
improve running performance
improve sports performance
improve sprint performance
improve swimming performance
decrease fatigue
increase strength
improve cycling sprint performance

Recovery Claims Effectiveness Rating Confidence Rating
improve recovery
reduce muscle damage
reduce muscle soreness

Mental Health Claims Effectiveness Rating Confidence Rating
improve cognitive ability
improve memory
improve mood

References

Title of Study
A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate
Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players
Combined effect of creatine monohydrate or creatine hydrochloride and caffeine supplementation in runners’performance and body composition
Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance
Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters
Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females
Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females
Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players
Creatine supplementation and sprint performance in soccer players
Creatine supplementation and the total work performed during 15-s and 1-min bouts of maximal cycling
Creatine supplementation does not improve physical performance in a 150 m race
Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise
Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults
Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals
Creatine supplementation improves the anaerobic performance of elite junior fin swimmers
Creatine supplementation in endurance sports
Creatine supplementation in young soccer players
Creatine Supplementation Supports the Rehabilitation of Adolescent Fin Swimmers in Tendon Overuse Injury Cases
Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior
Creatine-electrolyte supplementation improves repeated sprint cycling performance: A double blind randomized control study
Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance
Effect of creatine loading on long-term sprint exercise performance and metabolism
Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training
Effect of creatine supplementation on jumping performance in elite volleyball players
Effect of creatine supplementation on metabolism and performance in humans during intermittent sprint cycling
Effect of creatine supplementation on muscle damage and repair following eccentrically-induced damage to the elbow flexor muscles
Effect of creatine supplementation on sprint exercise performance and muscle metabolism
Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players
Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance
Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading
Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans
Effects of creatine loading on muscular strength and endurance of female softball players
Effects of creatine monohydrate supplementation during combined strength and high intensity rowing training on performance
Effects of creatine monohydrate supplementation on simulated soccer performance
Effects of creatine on isometric bench-press performance in resistance-trained humans
Effects of Creatine Supplementation on Athletic Performance and Body Composition after Complex Training
Effects of creatine supplementation on body composition, strength, and sprint performance
Effects of creatine supplementation on isometric force-time curve characteristics
Effects of creatine supplementation on muscle power, endurance, and sprint performance
Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years)
Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers
Effects of oral creatine loading on single and repeated maximal short sprints
Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players
Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy
Is Long Term Creatine and Glutamine Supplementation Effective in Enhancing Physical Performance of Military Police Officers?
Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance
Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
Oral creatine supplementation augments the repeated bout effect
Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans
Short and longer-term effects of creatine supplementation on exercise induced muscle damage
Short-term creatine supplementation does not improve muscle activation or sprint performance in humans
Short-term creatine supplementation has no impact on upper-body anaerobic power in trained wrestlers
The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength
The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
The Effects of Creatine Monohydrate and Creatine Hydrochloride Supplementation on Power in Trained Individuals
The effects of creatine monohydrate loading on anaerobic performance and one-repetition maximum strength
The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations
The effects of creatine supplementation on exercise-induced muscle damage
The Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time
The effects of creatine supplementation on performance during the repeated bouts of supramaximal exercise