§.01What the evidence actually shows.
Creatine is the most-studied sport supplement in existence. The pattern in over 30 years of RCTs:
- Strength gains: 5-15% improvement in 1RM lifts over 4-12 weeks vs placebo (Volek et al., 2003).
- Lean mass gains: 1-3 kg additional vs placebo in resistance-training subjects.
- High-intensity work capacity: measurable improvements in repeated sprint, bench press total volume, jump performance.
- Cognitive function: emerging evidence for benefit in sleep-deprived and elderly populations (Avgerinos et al., 2018).
Most of this evidence uses 5 grams of creatine monohydrate per day. That is the dose. That is also the dose PuraVigor sells.
§.02Dose: 5 grams daily, end of story.
The standard protocol is 5 grams of creatine monohydrate per day, every day, with or without food, with any liquid. Tissue saturation reaches steady state in 3-4 weeks at this dose.
A "loading phase" (20 g/day for 5-7 days) reaches saturation faster but offers no long-term advantage and causes more GI complaints. Skip it unless you have a specific competition timeline.
"5 grams" is roughly 1 teaspoon of standard micronized monohydrate.
Most powders use a small scoop that holds 5 grams. Read the label; if the serving size says "3 scoops = 5 g," that is a marketing choice, not chemistry.
§.03Forms: monohydrate vs everything else.
| Form | Evidence base | Cost | Verdict |
|---|---|---|---|
| Monohydrate | 30+ years, hundreds of RCTs | $ | The right answer |
| Micronized monohydrate | Same as standard; mixes more easily | $ | Same effect; nicer texture |
| Creatine HCl | Limited human RCTs vs monohydrate | $$$ | No proven advantage; pay 3x for the same effect |
| Kre-Alkalyn | Marketed for stability; no efficacy advantage | $$$ | Skip |
| Creatine ethyl ester | Studies show inferior absorption to monohydrate | $$ | Skip |
§.04Side effects (mostly none).
Creatine monohydrate has one of the cleanest safety profiles in sports nutrition. The two notable issues:
- Mild GI discomfort with the loading dose or with consumption fasted. Skip the loading phase and take with a meal if you are sensitive.
- Modest water retention (1-2 kg) within the first 2-3 weeks. Intramuscular water — not bloat. The scale moves up; the mirror does not.
Creatine does not damage kidneys in healthy adults. The myth comes from creatinine (a metabolite) being elevated in routine labs while on creatine. Lab reference ranges, not kidney damage. If you have pre-existing kidney disease, talk to a clinician.
§.05Timing, mixing, and stacking.
Timing: any time of day. Pre-workout, post-workout, breakfast, bedtime. The body stores it; acute timing does not matter.
Mixing: water, juice, milk, coffee. Micronized dissolves fine in cool liquid. Hot liquid is also fine; creatine is stable below 80°C.
Stacking: creatine + protein post-workout is fine. Creatine + caffeine is fine; old "caffeine blunts creatine" claim has not held up in newer trials. Creatine + magnesium is fine. There is no real "do not stack with X" rule for healthy adults.
Cycling: not necessary. Continuous daily use is the trial protocol and produces the documented effects. Cycling on/off resets tissue saturation each time, reducing benefit.
§.99The bottom line.
Buy plain micronized creatine monohydrate. Take 5 grams daily, any time, with any liquid, with or without food. Skip the loading phase. Skip "creatine HCl" and "kre-alkalyn" — they cost more and offer no real advantage over monohydrate. Effects on strength, power, and lean mass appear in 4 to 8 weeks of consistent use. PuraVigor sells it at the boring dose because that is the dose the trials use.
Creatine Monohydrate, 300 g powder — at the apothecary.
Reviewed by Dr. Marthe Janssen, PharmD. Last updated May 19, 2026.
Disclaimer: this article is educational and does not substitute for advice from your prescriber. Statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.