Glossary term

Creatine

Also known as Creatine monohydrate

3-5 g/day. 500+ trials strong. Adds 2-5 lb of lean mass in 8-12 weeks and protects muscle through GLP-1 cuts.

Creatine monohydrate regenerates cellular ATP, which drives strength, short-duration power output, and - with training - lean mass. At 3-5 g/day it saturates muscle creatine stores in roughly 28 days. Trial data is enormous: average delta is 2-5 lb of lean mass and 5-15% strength gain across 500+ studies. Creatine is equally effective in women and shows growing cognitive benefit in sleep-deprived adults over 40. It's one of the cheapest lean-mass levers on GLP-1 protocols where muscle preservation matters. Skip loading phases - daily consistency wins.

Medically reviewed byDr. Lena Okafor, MD

Medical Director - updated April 2026 - How we review