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Creatine Monohydrate

It is well known that creatine monohydrate is the best researched and by far the most effective legal sports nutrition supplement - its performance-enhancing effect has been proven by numerous scientific studies and by countless testimonials in social media. However, since the advent of new creatine forms, such as creatine AKG or Kre-Alkalyn, creatine monohydrate has lost popularity. Unjustly so, say many creatine users, who still swear by the original form. Find out here what makes creatine monohydrate stand out from all other creatine forms and why you should buy creatine monohydrate.

It is well known that creatine monohydrate is the best researched and by far the most effective legal sports nutrition supplement - its performance-enhancing effect has been proven by numerous... read more »
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Creatine Monohydrate

It is well known that creatine monohydrate is the best researched and by far the most effective legal sports nutrition supplement - its performance-enhancing effect has been proven by numerous scientific studies and by countless testimonials in social media. However, since the advent of new creatine forms, such as creatine AKG or Kre-Alkalyn, creatine monohydrate has lost popularity. Unjustly so, say many creatine users, who still swear by the original form. Find out here what makes creatine monohydrate stand out from all other creatine forms and why you should buy creatine monohydrate.

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Skull Labs Creatine 300g Dose Skull Labs Creatine 300g
Content 300 Gramm (€7.65 * / 100 Gramm)
€22.95 *
bett3r Creatine 500g bett3r Creatine 500g
Content 500 Gramm (€5.18 * / 100 Gramm)
€25.90 *
Olimp Creatine 1250 Mega Caps 400 Kapseln Olimp Creatine 1250 Mega Caps
Content 120 Kapsel(n) (€0.46 * / 1 Kapsel(n))
From €54.95 *
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Scitec Nutrition Crea Bomb 660g Dose Scitec Nutrition Crea Bomb 660g
Content 660 Gramm (€3.41 * / 100 Gramm)
€22.50 * €31.90 *
Scitec Nutrition Creatine Monohydrate 100% 300g Dose Scitec Nutrition Creatine Monohydrate 100%
Content 300 Gramm (€6.97 * / 100 Gramm)
From €20.90 *
Olimp Creatine Monohydrat Powder 550 Gramm Olimp Creatine Monohydrat Powder
Content 550 Gramm (€7.26 * / 100 Gramm)
From €39.95 *
QNT Creatine Monohydrate 300g Dose QNT Creatine Monohydrate
Content 300 Gramm (€6.66 * / 100 Gramm)
From €19.99 *
Dark Labs Creatine 500g Dose Dark Labs Creatine 500g
Content 500 Gramm (€4.99 * / 100 Gramm)
€24.95 *
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Skull Labs Creatine 300g Dose
Skull Labs Creatine 300g
Content 300 Gramm (€7.65 * / 100 Gramm)
€22.95 *
bett3r Creatine 500g
bett3r Creatine 500g
Content 500 Gramm (€5.18 * / 100 Gramm)
€25.90 *
Olimp Creatine 1250 Mega Caps 400 Kapseln
Olimp Creatine 1250 Mega Caps
Content 120 Kapsel(n) (€0.46 * / 1 Kapsel(n))
From €54.95 *
Ausverkauft
Scitec Nutrition Crea Bomb 660g Dose
Scitec Nutrition Crea Bomb 660g
Content 660 Gramm (€3.41 * / 100 Gramm)
€22.50 * €31.90 *
Scitec Nutrition Creatine Monohydrate 100% 300g Dose
Scitec Nutrition Creatine Monohydrate 100%
Content 300 Gramm (€6.97 * / 100 Gramm)
From €20.90 *
Olimp Creatine Monohydrat Powder 550 Gramm
Olimp Creatine Monohydrat Powder
Content 550 Gramm (€7.26 * / 100 Gramm)
From €39.95 *
QNT Creatine Monohydrate 300g Dose
QNT Creatine Monohydrate
Content 300 Gramm (€6.66 * / 100 Gramm)
From €19.99 *
Dark Labs Creatine 500g Dose
Dark Labs Creatine 500g
Content 500 Gramm (€4.99 * / 100 Gramm)
€24.95 *
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Peak Creatine CreaPure 225 Gramm
Peak Creatine CreaPure 225g
Content 225 Gramm (€4.42 * / 100 Gramm)
€9.95 *
EVERBUILD Creatine Monohydrate 500g Dose
EVERBUILD Creatine Monohydrate 300g
Content 300 Gramm (€7.32 * / 100 Gramm)
€21.95 *
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Weider Pure Creatine 600g Dose
Weider Pure Creatine 600g
Content 600 Gramm (€4.66 * / 100 Gramm)
€27.95 * €34.99 *
BioTech USA 100% Creatine Monohydrate Dose
BioTech USA 100% Creatine Monohydrate
Content 300 Gramm (€8.63 * / 100 Gramm)
€25.90 *
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Creatine Monohydrate: Creatine in its purest form

What is Creatine Monohydrate? 

Creatine monohydrate is a specific form of creatine. What creatine is has already been explained in detail elsewhere - see Creatine: more strength and more muscle mass the legal way. In a nutshell: Creatine is an organic acid that is essential for energy production in the organism. The body can produce it itself, but it can also absorb it through food. Creatine supplementation has been shown to increase body strength and lean body mass (with proper training). 

As the name suggests, creatine monohydrate is a hydrate - that is, a chemical compound that contains water. However, this does not mean that creatine monohydrate is liquid. Hydrates are formed by hydration (= addition of water molecules to ions or oxides), usually during crystallization from aqueous solutions, and contain only water of crystallization. As a rule, a hydrate is a crystalline powder - as is creatine monohydrate. It is colorless (i.e. white), tasteless, odorless, and sandy in consistency.

Creatin Monohydrate Effect 

Creatine Monohydrate supplies the muscle cells with an important energy building block (creatine phosphate) and thus enables the muscles to maintain the process of anaerobic energy production for longer. In plain language: It ensures that the muscles fatigue less quickly during intensive muscle work. In weight training, this manifests itself in the fact that the supply of creatine monohydrate makes a few more repetitions per set possible. And that's not all: Since creatine monohydrate also improves calcium uptake in the sarcoplasmic reticulum, it also promotes muscle contractility - enabling more explosive lifts and the ability to handle heavier loads.

Consumption 

Creatine monohydrate is, as already mentioned, a powder. It must be stirred into a liquid for ingestion. Which (drinkable) liquid one chooses for consumption is almost irrelevant. Pure water is just as suitable as a protein shake; only highly acidic liquids such as cola are unsuitable. The intake amount should be 5 to 10 grams daily (depending on body mass) - this corresponds to a powder amount of 1 or 2 teaspoons. 

In the past, it was recommended to take creatine monohydrate firstly as a course of treatment (over 10 weeks with a subsequent break) and secondly with a one-week recharging phase. During the loading phase, up to 30 g should be consumed daily. Both recommendations are now considered outdated. Studies have shown that creatine can be taken all year round without any problems and that a loading phase is unnecessary. The somewhat faster replenishment of creatine stores when taken with a loading phase is offset by an increased risk of intolerance symptoms; in addition, when consumed in quantities of more than 15 g, it is likely that part of the creatine supplied is excreted again directly through the urine. Those who forgo a loading phase and limit their dosage to 10 g from the start will have just as full creatine stores after a short time as an adherent of the loading phase theory, but will not waste any creatine powder.

The controversy: Does creatine monohydrate need improvement as a supplement? 

Although the history of creatine dates back to the early 19th century, creatine monohydrate did not enter the market until the mid-1990s. After the Swiss Federal Office of Public Health in Bern (BAG) approved creatine monohydrate as a dietary supplement in August 1995 following a thorough review, the first creatine monohydrate products appeared on the market shortly thereafter. Initially, these were only available in special supplement stores, and their price was horrendous: 1 kg of pure creatine monohydrate cost around 200 deutschmarks in Germany (which corresponds to a value of around EUR 260 today). In the years that followed, as Creatine Monohydrate became more widely known and eventually even appeared on the shelves of major drugstore chains, the price dropped steadily. At the same time, numerous new forms of creatine appeared at sports and fitness trade shows - ranging from creatine "transport matrix" blends to creatine ethyl ester (CEE), creatine HCL, creatine citrate, and puffed creatine. Explainer videos and online publications made the rounds portraying creatine monohydrate as still effective but outdated. Other forms of creatine were said to be significantly more effective or at least better tolerated.

Fact check - what are the disadvantages of creatine monohydrate? 

Buy pure creatine monohydrate? Many athletes nowadays wave it off. The original creatine form is chemically unstable, they say, and it also has a bunch of side effects. There is talk of flatulence, diarrhea, and stomach problems, as well as of feeling bloated. Is this true? Does creatine monohydrate really have that many disadvantages over newer forms of creatine? Fact Check: 

  1. Creatine monohydrate is comparatively poorly soluble (?)

    This statement is true. Creatine monohydrate powder has been proven (J. Carnazzo [1999]: "Method for Enhancing Delivery and Uniformity of Concentration of Cellular Creatine") to be less soluble in water than creatine pyruvate, for example - at least at room temperature. However, the warmer the water or liquid, the more the solubility improves. So if you don't feel like having "sand" in your mouth when taking creatine monohydrate, you should simply heat your creatine drink in the microwave. By the way, creatine can also be stirred into hot drinks such as coffee. That caffeine reduces the absorption rate of creatine is a myth.

  2. Creatine monohydrate does not have good bioavailability (?)

    Not true. What is true is that creatine monohydrate is not acid stable in a liquid environment - it breaks down to creatinine in the stomach. Other forms of creatine, such as buffered creatine, are more acid stable. However, creatine monohydrate breaks down so slowly in the stomach that bioavailability is still nearly 100% (see Harris et al. [2007]: "Comparison of New Forms of Creatine in Raising Plasma Creatine Levels").

  3. Creatine monohydrate causes stomach problems and indigestion (?)

    This is true to a certain extent: Creatine monohydrate CAN cause digestive problems - if the user is susceptible to them. This is also true for all other forms of creatine. However, since the risk of indigestion is dose-dependent, and since Kre-Alkalyn, for example, is taken in lower daily doses than Creatine Monohydrate (with the same efficacy), the side effect spectrum of Kre-Alkalyn is actually lower in a direct comparison.

  4. Creatine monohydrate is expensive. 

    This is simply false. The opposite is true: Creatine Monohydrate is by far the most affordable of all creatine forms! The impression that creatine monohydrate is expensive is due to the fact that when you buy creatine monohydrate, you always buy pure creatine, while when you buy other forms of creatine, you also buy carbohydrate powder or other (cheaper) carriers. The bottom line is that you get less creatine - and therefore the product costs less. On a per gram basis, however, the creatine monohydrate price is always cheaper than the price of other creatine products. If you want to buy 250 grams of creatine monohydrate, for example, and think that it will cost you a lot, you should calculate how much you would have to pay for a creatine complex if it were to contain the same amount of creatine [namely 250 grams]. He will be surprised.

Side effects 

There are only two known side effects of creatine monohydrate: firstly, the already mentioned digestive problems (flatulence, diarrhea), and secondly, the storage of water in the tissue. The latter causes the consumer to gain body weight (1-3 kg) in the course of creatine supplementation. However, since the water is not stored subcutaneously, but intracellularly, the physical appearance does not suffer. On the contrary: the musculature appears somewhat plumper - and one appears neither "softer" nor chubbier. The extent to which creatine-induced water retention is actually a side effect (or rather a desirable creatine monohydrate effect), therefore, remains to be seen. 

Buy Creatine monohydrate - what to consider?

Virtually every well-known supplement manufacturer has creatine monohydrate in the program, starting from Everbuild to Olimp to Weider and QNT. However, the quality is not the same everywhere. With creatine monohydrate, purity is very important - namely, impure creatine can contain undesirable by-products (such as dicyandiamide or dihydrotriazine), which are suspected of being harmful to health. Traces of doping substances have even been found in some creatine monohydrate products. 

doping substances have been found. If you want to buy good creatine monohydrate and play it safe, you should look for the Creapure® logo: If it is printed on the product packaging, it means that the respective product contains high-quality creatine monohydrate from German production. Creapure® is certified according to the IFS FOOD food certification standard and has a purity level of almost 100 percent. 

Conclusion 

Creatine monohydrate is still a recommended purchase - even though there are now a variety of new creatine forms on the market. In principle, the new forms are somewhat more tolerable, but depending on the individual constitution, creatine monohydrate also causes no or only minor problems when taken. Creatine monohydrate is cheaper than any other creatine version.

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