Creatine Monohydrate by Jacked Factory
Reviewed by Adi Malihi, CanFitPro-certified coach · last reviewed September 29, 2026
Adi's rating: 5 out of 5 · Best for: Strength, power and muscle
Why do I recommend 5 g of creatine a day to almost anyone who lifts?
Creatine monohydrate is the gold standard for improving strength and high-intensity power. It's one of the most researched supplements there is. It tops up phosphocreatine, your muscles' fast energy for short, hard efforts, and with lifting it adds a little extra muscle and strength. It works by filling your muscles' creatine stores. That takes about four weeks at 3 g a day, or about a week with a loading phase, so take it every day, training or not.
What I like
- Adds strength, power and muscle when you lift
- Pure unflavored powder that mixes easily into any drink
- One of the most studied supplements in sport; the ISSN calls it the most effective one for high-intensity training
- Great price
Downsides
- Your scale weight will probably go up a little in the first weeks as your muscles store more water. That's expected, and it isn't fat.
- It nudges up blood creatinine, the number doctors use to check your kidneys, without changing kidney function. Tell your doctor you take it before blood work. If you have kidney disease, ask your doctor first.
- It only works if you train. Without lifting, it didn't build muscle.
Adi's experience
This is an absolute staple in my routine. I've taken it almost daily for over 3 years. Creatine is one of the most researched supplements there is, for a reason. I recommend that almost everyone who trains takes 5 g of this a day, whether or not they work out that day.
Research
- ISSN position stand: creatine safety and efficacy (Kreider 2017)
- Creatine plus lifting and muscle growth: meta-analysis (Burke 2023)
- Common questions and misconceptions about creatine (Antonio 2021)
Where to buy: Jacked Factory (direct link, no commission)