Creatine is the most studied sports supplement. It works. It's safe. And creatine monohydrate is still the gold standard despite decades of marketing for "better" forms.
Creatine Forms
Creatine Monohydrate - The original, most studied form - Hundreds of studies confirm efficacy - Cheapest option - All you need
Micronized Creatine Monohydrate - Same thing, smaller particles - Dissolves slightly better - Worth a small premium
Creatine HCL - More soluble - Marketed as "no loading needed" (monohydrate doesn't need loading either) - More expensive, no better results
Buffered Creatine (Kre-Alkalyn) - Claims better absorption - Studies show no advantage over monohydrate - Overpriced
Creatine Ethyl Ester - Actually converts to creatinine (useless) faster - Worse than monohydrate - Don't buy
Where to Find Creatine
Standalone creatine - Best value, pure product - 5g per serving standard - Unflavored mixes with anything - Buy this
Pre-workout formulas - Often underdosed - Check the label. Many contain only 1-3g. - "Proprietary blend" often hides low doses - May need additional creatine
Mass gainers - Sometimes included - 2-5g typical - Varies by product
Post-workout - Some include it - Timing doesn't matter much - Take it whenever
How to Take Creatine
Daily dose: 3-5g, every day
Loading optional: 20g/day for 5-7 days speeds saturation but isn't necessary. 3-5g daily reaches saturation in 3-4 weeks.
Timing: Doesn't really matter. Just take it consistently.
Mix with: Anything. Water is fine.
Hydration: Drink plenty of water. Creatine pulls water into muscles.
Myths debunked: - Doesn't cause kidney damage in healthy people - Doesn't cause hair loss (one weak study misinterpreted) - Isn't a steroid - Safe for teens