ELEMENT 01 OF 08
Creatine Monohydrate
The most researched ingredient in sports nutrition. Unglamorous and still unbeaten.
3 to 5g daily. A loading phase of 20g per day for 5 to 7 days saturates muscle faster but is optional; a steady 5g gets there in roughly 3 to 4 weeks.
THE SUBSTANCE
WHAT IT IS
Creatine is a compound your body makes from amino acids and stores mostly in muscle, where it helps regenerate ATP, the fuel for short, hard efforts. Creatine monohydrate is the plain, unmodified form used in nearly all of the published research. Fancier forms exist; none have outperformed it in head-to-head studies.
THE EVIDENCE
WHAT THE RESEARCH focuses on.
Creatine monohydrate is most studied for performance in repeated short, high-intensity efforts and for supporting gains in lean mass alongside resistance training. Hundreds of trials across three decades make it the best-documented ingredient in the category. Research has also looked at training volume and recovery between hard sets.
Education, not medical advice. We describe what studies measured, never what a capsule will do for you.
THE FORMULAS
FOUND IN
The real products that carry this element, with the dose straight from the target label.
Doses shown are OnWhey target label values. The line is in development; every batch we sell will ship with a published certificate of analysis.
NO RUNAROUND
STRAIGHT QUESTIONS
Do I need to cycle creatine?
The long-term studies used continuous daily dosing and found no advantage to on-off protocols. Take it every day, training day or not, and let saturation do the work.
Will creatine make me hold water?
Creatine pulls water into muscle cells as stores saturate, so scale weight often rises 1 to 2kg in the first weeks. That water sits inside the muscle, not under the skin.
THE FULL TABLE