Creatine Monohydrate for Strength & Body Composition
Creatine Monohydrate is one of the most effective supplements for improving strength, muscle growth, and body composition, and it’s backed by solid science.
A 2013 review published in the Journal of the International Society of Sports Nutrition examined how creatine affects resistance training outcomes, and the results were clear: Creatine works.
What Did the Study Find?
When combined with resistance training, creatine monohydrate significantly improved:
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Muscle strength (especially in upper and lower body)
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Lean muscle mass
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Overall body composition (more muscle, less fat)
Participants who used creatine while training gained more strength and muscle than those who trained without it.
How Does It Work?
Creatine helps your muscles produce more ATP, the primary energy source during short bursts of high-intensity movement like lifting weights or sprinting. More available energy = better performance and faster progress.
It also supports cell hydration and muscle protein synthesis, which are key for muscle growth.
Who Can Benefit?
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Lifters and athletes looking to increase strength
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Beginners who want faster training results
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Anyone aiming to improve muscle-to-fat ratio
Even short-term use can have noticeable effects when paired with consistent training.
Source: Branch, J. D. (2013). Effect of creatine supplementation on body composition and performance: A meta-analysis. J Int Soc Sports Nutr, PMID: 23919405