RESEARCH MONOGRAPH · KDC-MN-394
Creatine Monohydrate
Creatine is a small organic acid your body builds from arginine, glycine, and methionine, and stores almost entirely in skeletal muscle as phosphocreatine. The phosphocreatine pool serves as a rapid phosphate donor that regenerates ATP during high-intensity exercise. Supplementation expands that pool by roughly 20 to 40 percent, which translates to consistent gains of 5 to 10 percent in strength and power output across hundreds of trials. It is the most thoroughly studied ergogenic supplement, with stronger evidence than essentially anything else in the sports nutrition aisle. Newer research has expanded into cognition, neurodegenerative disease, and depression on the theory that creatine kinase activity matters in the brain too. Loading at reported research amounts for five days saturates muscle as fast as reported research amounts over three to four weeks. Not stocked by Kodiac. This monograph is provided for research and educational reference.
Intrigue 0–100 blends mechanism novelty, evidence strength, and translational potential. Kodiac editorial, not peer-reviewed.
Endogenous metabolite / ergogenic supplement
A nitrogenous organic acid; the most thoroughly studied ergogenic supplement; phosphocreatine pool expansion supports rapid ATP regeneration during high-intensity exercise.
Abstract
Creatine monohydrate (N-(aminoiminomethyl)-N-methylglycine; CAS 6020-87-7; molecular formula C4H9N3O2 (anhydrous); molecular weight 131.13) is a nitrogenous organic acid biosynthesized in the liver and kidneys from arginine, glycine, and methionine and stored in skeletal muscle (95 percent of body creatine pool). Mechanism: phosphocreatine, the phosphorylated storage form, donates phosphate to ADP via creatine kinase to rapidly regenerate ATP during high-intensity exercise; supplementation expands the muscle phosphocreatine pool by approximately 20 to 40 percent, supporting longer high-intensity efforts. The most thoroughly studied ergogenic supplement, with hundreds of trials demonstrating consistent ~5 to 10 percent improvement in strength and power output and meaningful effects on lean body mass. Emerging interest in cognitive enhancement, neurodegenerative disease (creatine kinase activity in brain), and depression. The 5-day loading protocol (reported research amounts) versus daily maintenance (reported research amounts) produces equivalent muscle saturation with maintenance over 3 to 4 weeks. Plasma half-life is approximately 3 hours; muscle storage is the relevant pharmacokinetic measure. Used as the canonical ergogenic supplement in sport science and exercise physiology research.
Mechanism of action
Phosphocreatine pool expansion supports rapid ATP regeneration via creatine kinase during high-intensity exercise. Cognitive effects through similar bioenergetic mechanism in brain.
Reported research dose ranges
Reported research dose ranges vary across the published literature.
References
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017.
- Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals. Exp Gerontol 2018.
- Rae C, et al. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci 2003.
Read the full monograph
Available as a research-use-only PDF download.
The full reference document is provided strictly for research use only. It reports research dose ranges from the published literature, not instructions for use in humans or animals.
FOR RESEARCH USE ONLY. Not for medical, diagnostic, or therapeutic purposes. Not for human consumption. All information is provided for research and educational purposes only.