Creatine Monohydrate Protocol

Presented as the most researched supplement in sports nutrition, with benefits extending beyond strength to cognition, bone density, mood, and neuroprotection — see Andy Galpin — Training & Metabolism System. Effects are chronic/modulatory rather than acute: it takes weeks of consistent use to show benefit, unlike fast-acting stimulants like caffeine that peak in ~30 minutes and fade in ~4 hours.

Dosing:

Slow saturation (default): 3-5 g/day for 3-4 weeks.
Loading protocol: 15-25 g/day for about a week, reserved for time-constrained situations (e.g., before deployment or competition) rather than routine use.
Post-weigh-in rehydration: combining carbohydrate with creatine immediately after a weight-class weigh-in speeds rehydration and uptake.

Side effects are minimal; the data on disease prevention/treatment are mixed (some show slight benefit, some none) but no research is cited showing downside.

Bodyweight-Relative Dosing

Creatine monohydrate has the largest evidence base among creatine forms. Dose relative to body weight rather than a flat universal dose — roughly 3–10 g/day, with ~5g/day a common default. Timing is described as irrelevant: morning, night, or any convenient time works equally well.