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
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Creatine Monohydrate Price Alerts
The following price alerts are still active:
- May 29, 2023Jacked Factory CreaSurge 30 Servings (only Unflavored) dropped by 20% to $19.99 at Amazon
- May 29, 2023Nutrex Creatine Drive Black 300 Grams dropped by 35.8% to $23.99 at Muscle and Strength
- May 27, 2023MuscleSport Creatine Monohydrate Revolution 300 Grams dropped by 15.6% to $26.99 at Campus Protein
- May 26, 2023Gaspari Nutrition Creatine 300 Grams dropped by 14% to $42.99 at Muscle and Strength
- May 26, 2023Onnit Creatine Monohydrate 152 Grams dropped by 18% to $11.06 at Onnit
- May 25, 2023Met-Rx Creatine Monohydrate Powder 400 Grams dropped by 37% to $12.59 at Best Price Nutrition
- May 24, 2023Bodybuilding.com Creatine Monohydrate 120 Capsules dropped by 7.7% to $15.00 at Bodybuilding.com
- May 24, 2023Bodybuilding.com Creatine Monohydrate 150 Grams dropped by 7.7% to $15.00 at Bodybuilding.com
- May 24, 2023Bodybuilding.com Creatine Monohydrate 400 Grams dropped by 7.7% to $24.00 at Bodybuilding.com
- May 23, 2023GAT Creatine 1000 Grams dropped by 10% to $21.56 at Best Price Nutrition
- May 23, 2023GAT Creatine 300 Grams dropped by 63.8% to $11.69 at Best Price Nutrition
- May 23, 2023Gaspari Nutrition Qualitine 300 Grams dropped by 49.6% to $12.59 at Best Price Nutrition
- May 23, 2023BSN Creatine DNA 309 Grams dropped by 19% to $40.49 at Best Price Nutrition
- May 17, 2023NutraBio Creatine Monohydrate 150 Grams dropped by 7.1% to $12.99 at NutraBio
- May 12, 2023NOW Creatine Monohydrate 227 Grams dropped by 9.5% to $9.49 at AllStarHealth
- Apr 29, 2023Ryse Supps Creatine Monohydrate 300 Grams dropped by 12.3% to $24.99 at Ryse Supps
- Apr 28, 2023NOW Creatine Monohydrate 1000 Grams dropped by 17.9% to $33.99 at AllStarHealth
- Apr 28, 2023Universal Creatine 1000 Grams dropped by 8.6% to $62.89 at AllStarHealth
- Apr 28, 2023Universal Creatine 500 Grams (only Fruit Punch Flavor) dropped by 10.5% to $33.99 at AllStarHealth
- Apr 28, 2023Universal Creatine 400 Grams dropped by 14.9% to $31.44 at AllStarHealth
- Apr 27, 2023Myprotein Creatine Monohydrate 1000 Grams dropped by 7.4% to $44.99 at Muscle and Strength
- Apr 21, 2023Optimum Nutrition Micronized Creatine Powder 300 Grams dropped by 16.8% to $24.95 at A1 Supplements
- Apr 20, 2023AllMax Nutrition Creatine 100 Grams dropped by 11.9% to $9.99 at Natural Body Inc
- Apr 19, 2023Redcon1 Creatine Monohydrate 300 Grams dropped by 34.6% to $16.99 at Campus Protein
- Apr 10, 2023Gorilla Mind Gorilla Mode Creatine 30 Servings dropped by 30.9% to $22.50 at NFSupps.com (NutriFit)
- Apr 03, 2023NOW Creatine Monohydrate 600 Grams dropped by 18.4% to $20.79 at AllStarHealth
- Mar 19, 2023Biochem Creatine Monohydrate 500 Grams dropped by 16.7% to $25.00 at Amazon
- Mar 03, 2023Hosstile Supplements Creatine 300 Grams dropped by 7.9% to $31.50 at Hosstile.com
- Jan 05, 2023AllMax Nutrition Creatine 1000 Grams dropped by 13% to $46.99 at AllStarHealth
- Dec 29, 2022Morphogen Nutrition Creatine Monohydrate Complex 1.015 Lbs. dropped by 15% to $28.90 at Morphogen Nutrition
- Dec 17, 2022SAN Performance Creatine 300 Grams dropped by 18.6% to $21.99 at Muscle and Strength
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- Oct 31, 2022Universal Creatine 500 Grams (only Blue Raspberry Flavor) dropped by 14.9% to $33.99 at AllStarHealth
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Creatine Monohydrate Reviews & Videos
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