The evidence-based creatine reference for athletes, coaches, and anyone who wants answers grounded in published research — not marketing copy.
500+ studies reviewed. Every claim evidence-graded. No supplements sold, ever.
How we rate the science
We evaluate the quality and consistency of the research behind every claim we publish. Our system is adapted from the GRADE framework used in clinical medicine.
GRADE: Grading of Recommendations Assessment, Development and Evaluation.
Multiple RCTs, systematic reviews, or meta-analyses with consistent results.
"3–5 g/day of creatine monohydrate increases muscle creatine stores."
Limited RCTs or consistent observational data. Promising but not conclusive.
"Creatine may benefit bone mineral density in postmenopausal women."
Animal studies, pilot data, or small trials. Interesting but early-stage.
"Post-workout creatine timing may slightly improve uptake."
Not enough data to draw conclusions. We say "we don't know."
"Creatine's effect on tendon repair is unknown."
Latest research
The loading vs. maintenance debate is settled. Both protocols work — one just gets you there faster. Here's what the dose-response data actually shows, and why 3–5 g/day is the number that keeps appearing across five decades of research.
CreatineAtlas Research · March 28, 2026 · 12 min read · 10 citations
Your brain uses creatine too. A growing body of evidence suggests supplementation may improve short-term memory, reasoning, and cognitive performance ...
March 21, 2026 · 14 min read · 12 citations
Women have been underrepresented in creatine research for decades. The studies that do exist suggest benefits for strength, bone density, mood, and po...
March 14, 2026 · 11 min read · 10 citations
Creatine is one of the most studied supplements in history, yet the internet is full of conflicting claims, poorly sourced articles, and thinly disguised marketing.
We built CreatineAtlas to be the resource we wished existed: independent, transparent, grounded in the primary literature. Whether you're a competitive athlete, a trainer building protocols, or someone who just wants a straight answer — we write for you.
Every claim links to its original study. PubMed IDs, not vague references to "research."
Not all studies are equal. Our grading system distinguishes RCTs from animal models.
No affiliate links. No sponsored content. No conflicts of interest.
When the evidence is insufficient, we say so. Uncertainty is information too.
New studies and evidence updates, delivered every Friday. No spam, no selling. New subscribers get our free Quick-Start Guide to Creatine.
2,400+ subscribers. Unsubscribe anytime.