Creatine
Creatine is one of the best-known names in sports nutrition — and one of the most well-studied. It's a compound your body already makes and stores in your muscles, where it helps supply quick energy for short, intense efforts like lifting, sprinting and jumping. As a supplement, it's a simple, no-frills powder that has earned a permanent spot in gym bags everywhere, and it remains a first pick for anyone getting serious about training.
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When combined with a program of resistance training, creatine helps increase muscle mass and strength. That straightforward benefit is why it's a go-to for anyone building a training routine, and it's a big reason creatine remains a staple year after year rather than a passing trend. Few sports-nutrition ingredients have stuck around as reliably.
The audience for creatine keeps growing. Classic gym-goers and strength athletes still make up the core, but interest has expanded well beyond them — more and more women are adding it to their routines, and active older adults are picking it up as a way to support muscle as part of a resistance-training program. It suits a much wider range of shoppers than it once did, and you no longer have to be a competitive lifter to have a reason for it.
Most creatine is sold as a fine, unflavoured powder that dissolves into water, juice or a smoothie without changing the taste, which makes it easy to stir into whatever you're already drinking. If you'd rather not measure a scoop, capsules offer the same creatine in a pre-portioned form. Look for a "micronized" powder — the finer texture mixes more smoothly and settles less at the bottom of your glass.
When choosing, decide between powder and capsules, check that you're getting a straightforward creatine (monohydrate is the classic — see below), and keep it simple. Store the tub or bottle sealed in a cool, dry place, and keep moisture out by closing it tightly and using the scoop dry. As with any supplement, speak with your health-care practitioner before adding it to your routine.
Creatine Monohydrate
Creatine monohydrate is the original, most-studied and most-shopped form of creatine — the one nearly every routine is built around. It pairs a creatine molecule with a single water molecule, and it's the form that the bulk of the sports-nutrition world has used for decades. Newer "designer" forms appear from time to time promising easier mixing or absorption, but monohydrate remains the default choice for a simple reason: it's well-studied, widely available and typically the most affordable per serving. It's usually sold as an unflavoured, micronized powder, along with capsule versions. If you're new to creatine and not sure where to start, plain monohydrate is the tried-and-true place to begin.
Why is monohydrate still the most popular form of creatine?
It's the original and most-studied form, it's widely available, and it's usually the most affordable per serving. Newer forms come and go, but monohydrate remains the default. For most shoppers it's the simplest, most reliable choice.
Frequently asked questions
What does creatine do?
Creatine helps supply quick energy to your muscles for short, intense efforts. When combined with resistance training, it helps increase muscle mass and strength. It's one of the most well-studied sports-nutrition ingredients on the shelf.
Who takes creatine?
Gym-goers and strength athletes are the traditional audience, but the crowd has grown. More women are adding it to their routines, and active older adults use it to help support muscle alongside resistance training. It suits a broad range of shoppers.
Should I choose powder or capsules?
Powder is the most popular and economical choice, and unflavoured versions mix into almost any drink. Capsules skip the scoop and are handy for travel. Both deliver the same creatine, so it comes down to convenience.
What does "micronized" creatine mean?
Micronized simply means the powder has been processed into finer particles. That finer texture mixes more smoothly into liquid and settles less at the bottom of the glass. Many shoppers prefer it for that reason.
How do I store creatine powder?
Keep the tub sealed in a cool, dry place and keep moisture out — close it tightly and make sure your scoop is dry. Humidity is the main thing to avoid. Check the best-before date on the label.
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