DOSSIER #021 // protein
Evidence: StrongCreatine
• Creapure • Creatine monohydrate
COMPOUND PROFILE Creatine monohydrate
THE 30-SECOND VERDICT
Replicated performance data for high-intensity work. Not a hormone and not a fat burner.
Creatine monohydrate has decades of strength and power data. Creapure is a purity brand of the same molecule, not a different compound.
WHAT PEOPLE USE IT FOR
- ✓ Post-training
- ✓ Daily 3–5 g in coffee or water
WHAT THE EVIDENCE ACTUALLY PROVES
- ● ISSN position stands on creatine monohydrate for strength/power.
- ✕ Not a steroid. Loading is optional. Kidney-disease patients need a clinician, not a blog.
REGULATORY JURISDICTION BLUEPRINT
🇪🇺 EUROPEAN UNION (EFSA) Authorized food / supplement depending on form
Creatine is permitted in foods for sports with labeling rules. Some health claims are authorized for creatine and training.
🇺🇸 UNITED STATES (FDA / DSHEA) Dietary supplement
Dietary supplement. Not an anabolic steroid.
Forms
Monohydrate powderCapsulesMicronized drink mix
Sources
- Kreider et al. ISSN creatine position stand (2017)
Last reviewed 2026-08-12 · Lab desk