Nutrition · Moderate evidence
Creatine monohydrate
Creatine monohydrate is the supplement with the strongest evidence for improving performance in high-intensity efforts and supporting lean mass gains with training, with a favorable safety profile.
Scientific society position stand · 1 source · 2 min
What the studies show
- 3 to 5 g per day of creatine monohydrate is effective and safe in healthy adults.
- Initial weight gain is primarily intracellular water.
- There is no evidence of kidney damage in healthy individuals at the studied doses.
How Letz applies it
Only appears as educational information when the user asks; the coach reinforces that the decision belongs to the user and their healthcare provider.
Who it applies to
Healthy adults performing resistance training or intermittent sports.
Limits
Does not replace training or proper nutrition; kidney conditions require medical evaluation; Letz does not sell or prescribe supplements.
Sources
- Kreider et al., Journal of the International Society of Sports Nutrition, 2017 DOI 10.1186/s12970-017-0173-z
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.