Creatine is a naturally occurring amino acid that is vital in providing energy to the muscles. As a supplement, creatine monohydrate is basically creatine in its purest form.
What it's used for
Creatine is used throughout the body whenever a particular organ or tissue has an immediate need for a lot of energy. The one benefit that supplementation is really useful for, however, is the enhancement of muscle function.
For bodybuilders and athletes, creatine is primarily hastens muscle growth. Creatine monohydrate is converted into creatine phosphate by the body, which is needed in conjunction with adenosine diphosphate (ADP) to create the adenosine triphosphate (ATP), which then fuels working muscles. A pure creatine monohydrate supplement is the most effective way to provide the body with this fuel source.
Elevated levels of creatine monohydrate translate into the ability to do more reps and sets, which helps build muscle more rapidly.[1,2]
Recommended dosage
The standard daily dose of creatine usually suggested by supplement manufacturers is 5g. Creatine monohydrate does not need to be taken at any specific time. You'll probably hear arguments at the gym about whether it's optimal to take it pre- or post-workout, but the science doesn't show any significant difference in muscle gains based on time of consumption.
Taking larger doses of creatine is generally not beneficial as the body can only hold a finite amount of ATP — anything produced above that level will be excreted immediately.[3]
Forms
Creatine monohydrate molecule
Creatine monohydrate is nearly always sold in jars or tubs of powder. These will often come with a pre-sized 5g plastic scoop. It's also available in tablet form, though the dosages vary widely by manufacturer and you'll probably end up paying a premium over the same amount in powder.
Side effects
A 2004 study of creatine supplements found that there were no repeatable side effects with doses of 5g to 20g per day.[4] A 2011 review of previous studies found no effect on kidney function and reaffirmed that there were no side effects that could be tied directly to creatine.[5] Anecdotal reports of creatine side effects usually center around gastrointestinal distress (possibly from insoluble creatine remaining in the digestive system).
Safe for Keto Dieters!
If you're a keto dieter wondering if creatine will drop your blood ketone levels or boost blood sugar - don't worry - Mike's tested it and it passed with flying colors!
Disadvantages
Though creatine is one of the safest and most thoroughly studied supplements out there, not everyone responds well to it in terms of training. The exact biological mechanisms are unknown, but for some people, creatine supplementation seems to have little to no effect on muscle function.[6] The only way to find this out is to try some, which is perfectly safe.
Creatine supplementation may have a more pronounced effect if you're on a vegetarian or vegan diet, as meat eaters will likely already be getting it regularly through their meals.[7]
Food sources
Creatine is mostly found in animal muscle and organs. However, cooking degrades most of the creatine into an unusable, useless compound.
Creatine is mostly found in animals in the same places it's found in humans — muscles and organs. However, it's difficult to get your daily 5g from eating meat because cooking degrades most of the creatine into an unusable, useless compound.[8] You'd also have to eat a large amount of raw animal flesh to reach your 5g goal (1-pound of fish, or 2 to 3-pounds of beef). Keep in mind that a single serving of meat and fish, according to the USDA, is just 3oz. So by attempting to get the suggested dose of creatine from your diet, you will have to eat anywhere from 5 to 15 times the recommended serving, which could wreak havoc on your weight.[9]
Considerations
Though creatine, in its pure form, is a safe, natural substance, not all supplements are 100% pure. Poorly manufactured creatine may be contaminated with dycyandiamide and creatinine. These substances are not considered harmful at the recommended dose, but they displace the beneficial creatine monohydrate in each serving, which results in a less potent product.[10] Look for a supplement manufacturer with a good reputation and one that provides testing results from a reliable, independent laboratory, such as a research university.
Though creatine is generally regarded as safe, it's always wise to speak to a doctor before making major changes in your diet or training routines, particularly if you're taking a prescription medication.
Warnings
- Creatine supplementation in pregnant women has not been studied. If you are or plan to get pregnant, do not supplement with creatine as it may have an effect on the liver or kidney function of the fetus.
- Though there's no current evidence that creatine impairs kidney function, in theory it is possible. If you have a renal condition, you should avoid creatine supplementation as a precaution.
- Since creatine may contribute to the development of kidney stone, if you have diabetes, you may want to avoid this supplement.
Where to buy
Creatine monohydrate is available here at PricePlow and at 30% to 50% off of retail pricing. Let our price comparison engine do the shopping so you can focus on your workout.
References
- Vandenberghe, K, et. al; Journal of Applied Physiology; "Long-term creatine intake is beneficial to muscle performance during resistance training;" December 1997
- Izguierdo, M, et. al; Medicine and Science in Sports and Exercise; "Effects of creatine supplementation on muscle power, endurance, and sprint performance;" February 2002
- University of Maryland Medical Center; "Creatine;" 2014
- Bizzarini, E, et. al; Journal of Sports Medicine and Physical Fitness; "Is the use of oral creatine supplementation safe?;" December 2004
- Kim, HJ, et. al; Amino Acids; "Studies on the safety of creatine supplementation;" May 2011
- Syrotuik, DG, et. al; Journal of Strength and Conditioning Research; "Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders;" August 2004
- NYU Langone Medical Center; "Vegan Diet;" August 2013
- Maughan, R;The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication; September 2013
- International Center for Sports Nutrition; Your Nutrition Game Plan; 1999
- ConsumerLab; Consumerlab.com finds that not all creatine supplements meet label claims; 2000
Creatine Monohydrate News on PricePlow
-
Jul 05, 2021 ![]()
Product News
Ronnie Coleman Creatine-XS has new variations: Category: Creatine Monohydrate -
Jun 09, 2021 ![]()
YouTube Video
WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX -
Jun 06, 2021 ![]()
Product News
Sheer Strength Labs Sheer Creatine has new variations: Category: Creatine Monohydrate -
May 27, 2021 ![]()
Blog Post
Weight Loss Supplement Stack 101: Start Your Day the Animal Cuts Way -
May 20, 2021 ![]()
Product News
Morphogen Nutrition Creatine Monohydrate Complex was created.
Category: Creatine Monohydrate -
May 14, 2021 ![]()
Blog Post
Ghost SIZE: The “Epic” Creatine Supplement Gets Stronger
GHOST Size is an all new natural muscle building supplement that looks to innovate in the tiresome creatine category. Live the Ghost Lifestyle in SIZE -
Apr 23, 2021 ![]()
Product News
Sheer Strength Labs Sheer Creatine has new variations: Category: Creatine Monohydrate -
Apr 19, 2021 ![]()
Product News
InnovaPharm Creatine was created.
Category: Creatine Monohydrate -
Apr 14, 2021 ![]()
Product News
Sheer Strength Labs Sheer Creatine was created.
Category: Creatine Monohydrate -
Mar 20, 2021 ![]()
Product News
AP Sports Regimen Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Mar 12, 2021 ![]()
Blog Post
5% Nutrition Kill It RELOADED Upgraded and Does Rich Piana Proud
Rich Piana's KILL IT Pre Workout has been RELOADED! Now with 325mg caffeine and TONS of pumps, Kill It RELOADED brings some serous pump thunder! -
Jan 15, 2021 ![]()
YouTube Video
How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview -
Dec 10, 2020 ![]()
Product News
Jacked Factory Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 01, 2020 ![]()
Product News
Ryse Supps Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Nov 27, 2020 ![]()
Product News
Predator Nutrition Pure 100% Creatine was created.
Category: Creatine Monohydrate -
Nov 22, 2020 ![]()
Product News
USN Pure Creatine has new variations: Category: Creatine Monohydrate -
Oct 22, 2020 ![]()
Product News
Blackstone Labs Creatine Monohydrate has new variations: Category: Creatine Monohydrate -
Oct 14, 2020 ![]()
Product News
Blackstone Labs Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Oct 10, 2020 ![]()
Blog Post
Beyond Raw LIT Jolly Rancher Packs Intense Flavors and Performance!
GNC Beyond RAW has teamed up with Jolly Rancher to bring two licensed flavors to the Beyond RAW LIT flavor menu and they taste as good as they sound! -
Sep 11, 2020 ![]()
Product News
Controlled Labs CREAmore has new variations: Category: Creatine Monohydrate -
Sep 03, 2020 ![]()
Blog Post
Universal Animal Pump Pro Unleashes Insane Pumps With Nitrosigine
In this blog post, we breakdown the formula for Animal Pump Pro! A caffeine-free pre-workout that delivers locked-in focus and powerful muscular pumps. -
Aug 24, 2020 ![]()
Product News
RAW Nutrition Creatine was created.
Category: Creatine Monohydrate -
Aug 10, 2020 ![]()
Product News
NOW Micronized Creatine Monohydrate has new variations: Category: Creatine Monohydrate -
Jul 28, 2020 ![]()
Blog Post
Myprotein THE Pre-Workout: A Boost When You Need it Most!
Myprotein has reformulated THE Pre-Workout and it's now better than ever! In this post we break down the complete formula and let you know our thoughts! -
Jul 20, 2020 ![]()
Blog Post
Granite Supplements GX Pre-Workout: Explosive Energy, Maximum Performance
John "The Mountain Dog" Meadows has finally unveiled his new advanced pre workout: GX Pre Workout. We breakdown the complete formula in this blog post! -
Jun 25, 2020 ![]()
Product News
Redcon1 Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Mar 29, 2020 ![]()
Product News
Dragon Pharma ATP Force was created.
Category: Creatine Monohydrate -
Mar 24, 2020 ![]()
Blog Post
Bodybuilding.com’s Scream Pre Workout Returns with Innovative Ingredients
Bodybuilding.com has brought back Scream, their advanced all-in-one pre workout. There's a new look and innovative formula with Nitrosigine and more! -
Mar 20, 2020 ![]()
Product News
Nature's Best Isopure Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Feb 12, 2020 ![]()
Product News
NOW Micronized Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 07, 2019 ![]()
YouTube Video
KEEP POST WORKOUT SIMPLE | Nutrex VoluGro -
Dec 06, 2019 ![]()
Blog Post
Nutrex Research VoluGro: Post-Workout Nutrition Gets Back to the Basics
Nutrex Volu-Gro has made a return! The post-workout supplement is keeping things simple: dextrose, creatine monohydrate, and electrolytes! -
Nov 24, 2019 ![]()
Product News
Performance Inspired Micronized Creatine was created.
Category: Creatine Monohydrate -
Nov 20, 2019 ![]()
Product News
UXO Supplements Creatine was created.
Category: Creatine Monohydrate -
Nov 19, 2019 ![]()
Product News
Hi-Tech Pharmaceuticals Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Oct 11, 2019 ![]()
YouTube Video
KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden -
Oct 11, 2019 ![]()
Product News
Jacked Factory CreaSurge was created.
Category: Creatine Monohydrate -
Aug 31, 2019 ![]()
Blog Post
Late Summer Heat? Cool Off with Ghost Size LIME!
Ghost Size LIME brings citrus to the "epic" muscle-building formula so you can enjoy enhanced gains as Ghost Lifestyle continues its huge 2019 run! -
Nov 05, 2018 ![]()
YouTube Video
Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome -
Oct 29, 2018 ![]()
YouTube Video
A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete -
Oct 19, 2018 ![]()
Blog Post
A1 Plus+ Supplements Bring Affordable Basics Back to A1 Supplements
A1 Supplements has launched its own supplement line named A1 Plus+, and it's got just the bare basics to bring deals and simplicity to their users! -
Oct 12, 2018 ![]()
YouTube Video
Kaged Muscle CreaClear Demonstration (Musically Enhanced) -
Oct 11, 2018 ![]()
Blog Post
Kaged Muscle CreaClear Makes Creatine Monohydrate Cool Again
Kaged Muscle CreaClear is the biggest innovation for creatine monohydrate in a LONG time. It uses a patent-pending protein encapsulation to stabilize! -
Sep 11, 2018 ![]()
Blog Post
Fighting Disease with Shawn Wells | Episode #014
Fighting serious disease? Shawn Wells (@ZoneHalo) drops knowledge on using diet and supplementation to help with chemotherapy. -
Aug 06, 2018 ![]()
YouTube Video
HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review -
Oct 15, 2017 ![]()
Blog Post
Keto Connect Podcast with Mike from PricePlow: Supplements for Keto | Episode #004
Need guidance about supplements for keto dieters? Check out Mike's 2017 Keto Connect podcast interview on "Keto for Normies" with Matt & Megha! -
May 20, 2017 ![]()
YouTube Video
Ghost SIZE Sneak Peek! -
Jan 23, 2015 ![]()
Blog Post
Creatine is BROKEN.. and Your Pre Workout is to Blame.
Creatine is often underdosed in pre workouts, and this leads to customer confusion! Learn why, and how to solve the problem with PricePlow -
Oct 13, 2014 ![]()
Blog Post
BSN’s DNA Series Is Finally Here!
BSN has made the announcement that their DNA Series will be launching soon! Check out this article for the most up to date information.
Sign up for future Creatine Monohydrate news!
Click the button below to sign up for future Creatine Monohydrate news, deals, coupons, and reviews!
Creatine Monohydrate Reviews & Videos
-
Jun 09, 2021WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX
![WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX]()
-
Jan 15, 2021How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview
![How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview]()
-
Dec 07, 2019KEEP POST WORKOUT SIMPLE | Nutrex VoluGro
![KEEP POST WORKOUT SIMPLE | Nutrex VoluGro]()
-
Oct 11, 2019KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden
![KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden]()
-
Nov 05, 2018Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome
![Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome]()
-
Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
![A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete]()
-
Oct 12, 2018Kaged Muscle CreaClear Demonstration (Musically Enhanced)
![Kaged Muscle CreaClear Demonstration (Musically Enhanced)]()
-
Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
![HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review]()
-
May 20, 2017Ghost SIZE Sneak Peek!
![Ghost SIZE Sneak Peek!]()
Subscribe for more Creatine Monohydrate news and alerts!
Subscribe to PricePlow on YouTube, follow PricePlow on Instagram or click the button below to sign up for our latest Creatine Monohydrate news and reviews!
