Creatine monohydrate is the most studied supplement in sports nutrition. A dose-response meta-analysis of 61 trials (Ashtary-Larky et al., J Int Soc Sports Nutr 2025) found creatine adds +1.39 kg lean mass on average. Standard dosing is 3–5 g per day after an optional loading phase.
How should I track Creatine Monohydrate?
Supplement tracking comes down to two things: measuring the supplement itself and logging everything around it. For powders like Creatine Monohydrate, a kitchen scale beats a scoop — scoops typically deliver 10–20% more than the stated serving (Almiron-Roig et al., Appetite 2013, found portion errors of 50–200% for dense foods). For capsules and tablets, count-based tracking is simpler but still matters at multiple daily doses. The real tracking trap is what you mix supplements with — milk, fruit, or nut butter can turn a 30-calorie serving into a 400-calorie shake. Log each ingredient separately for an accurate total.