Creatine Monohydrate: What 500+ Trials Actually Show (And What the Marketing Gets Wrong)
Key takeaways Strongest evidence: creatine monohydrate at 3-5 g/day increases upper-body strength by roughly 4.4 kg and lower-body strength by roughly 11.4 kg beyond resistance training alone in adults under 50, and produces similar gains in older adults doing resistance training (Burke et al. 2024, Sharifian et al. 2025). Cognitive benefits are real but narrow … Read more