The power of creatine monohydrate

creatine supplement

What is Creatine Monohydrate?

Creatine Monohydrate is a supplement which improves strength training, endurance and overall gym performance. Creatine is one of the most researched supplement with proven reliable  benefits.

Benefits of Creatine Monohydrate

Creatine increases muscle concentrations of creatine phosphate. Creatine phosphate improves anaerobic exercise (high intensity), increases lean body mass during a caloric deficit, improves strength and power, and reduces fatigue (Norton and Baker, 2019). Other benefits observed from creatine monohydrate supplementation is cognitive performance including; 

  • reduction in mental fatigue 
  • sleep deprivation  
  • improves working memory (Patel, 2019). 

Therefore, creatine may be perfect for you if you are a power lifter, bodybuilder or under a strict diet plan. 

What are different types of creatine?

You can also find different types of creatine on the market like creatine ethyl ester, buffered creatine and creatine HCL. However no evidence shows that these are any better than creatine monohydrate. There are some people who don’t respond well to creatine, its estimated about 30% of people are non-responders. This may be due to their body already producing creatine and therefore wouldn’t need any more creatine (Norton and Patel, 2019).  

Creatine side effects

Creatine can have some uncomfortable side effects, for example, if you take creatine without drinking enough water you may experience: 

  • stomach cramping 
  • Diarrhoea
  • Nausea. 

Creatine dosage

Many people seem to take creatine continuously but this hasn’t proven to be as beneficial as initially believed. The best way to take creatine is by cycling dosage. To start, it’s recommended to take 0.3g per kg of bodyweight per day for approximately 7 days and then 0.03g per kg of bodyweight per day for another 3 weeks. You can have a break for a couple weeks then restart or you can just continue (Patel et al , 2019).  The reason why it is best taken in cycles is because your muscle can only store so much creatine at a time, after approximately 30 days you should take a rest as your muscle would have obtained enough creatine for approximately 2-3 weeks. 

Our recommendation!

The most effective creatine supplements are those that are 100% creatine monohydrate. We have carefully picked out this creatine powder created by optimum nutrition. We’ve made this choice because per each serving you get 3.4g of micronised creatine monohydrate, it also has zero calories and zero added sugar. This makes it a perfect supplement to support your training regime.

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In conclusion, we are happy to say that creatine is a great supplement to take whilst training, evidence shows that it does help with muscle building and maintaining lean muscles when you are in a caloric deficit. Just keep in mind that the best way to make the most of this supplement is by cycling it like explained earlier.   

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Norton, L. and Baker, P. (2019). Fat loss forever. 1st ed 

Frank, K., Patel, K., Lopez, G. and Willis, B. (2019). Creatine Research Analysis. [online] Available at: [Accessed 23 Oct. 2019]. 


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