What Is The Best Form Of Creatine – Creatine MONOHYDRATE!

By | November 19, 2014

What Is The Best Form Of Creatine – Creatine MONOHYDRATE!

CM-1000 lrgIt is easy to get overwhelmed by all different forms of creatine. Nowadays there are dozens of different products available which claim to be more efficient compared to the old ones.

And it is no wonder why companies try to push new stuff out to the market. The answer is simple.

Creatine is the most studied and scientifically proven supplement out there in fitness community! Yes that’s right. I truly believe that creatine is one of the few supplements which hold a really nice value.


Creatine is naturally found in your body and your body synthesizes 1 gram of it a day! And then you might wonder that what it actually does to your body?

Creatine is necessary to produce energy for high intensity activities, for example lifting heavy weights! But in order to get the recommended dosage of 3-5 grams per day you should eat 3-5kg of meat in a DAY! So needless to say this is impossible. Thats why we use it as a powder form.

Creatine is shown to assist recovery in High Intensity Activities (lifting heavy weights) and it will usually add something between 2-5 pounds of mass to your frame. The gain in mass results from water. Creatine will store more water into your muscles and thus making them bigger! So it doesn’t magically build 2-5 pounds of new muscle from nothing, it basically just makes the existing ones bigger.


The most researched one on the market is Creatine Monohydrate and that is the one I’ve always been using. Ignore the marketing hype and stay with this form! The brand new products that companies push to the market usually are just full of BS. Just make sure that you buy Micronized Creatine Monohydrate since it dissolves better, gets absorbed better by your body and is healthier for your stomach.

What is funny also is that Micronized Creatine Monohydrate is by far the cheapest form available! You can get ½ year supply with just 15-20 US dollars.

===> Check out my review of Dymatize Creatine Monohydrate that I personally <===


To reach the full saturation of creatine it takes your body about 3 weeks of every day use. It doesn’t matter if you take just 3-5 g per day or 20-25 grams a day for the first week. Remember that creatine does not cause any acute effects! So you cannot take 20g today before you hit the gym and expect to perform better.


In my opinion this is completely unnecessary. As explained earlier it doesn’t make a difference is you take it 20-25 g per day or 3-5 g day. Your body can only absorb around 3-5 grams per day.


Again this makes little to no difference. Just take your 3-5 g per day whenever you want, be it before lunch, right first thing in the morning or before bed time. Just don’t forget to take it!


This is also irrelevant. Mix it with your choice of liquid and you’re good to go.

A CRUCIAL Fact That 99% Of Creatine Users Don’t Know

Studies have shown that your body will only absorb Creatine that is fully mixed in with the chosen liquid. So if you end up having any white powder in the bottom of your glass, that will just travel through your digestive system without getting absorbed.

To counteract this problem you have to stir your glass of liquid (preferably water) where you pour your teaspoon of Creatine into as long as the water is completely transparent and there is no white powder hanging in the bottom of your glass.

Use warm water instead of cold since this will make the creatine mix into the water way faster and you don’t have to sit around stirring it for good 20 minutes.

Interesting fact is that all the “side-effects” that Creatine has might very well be because of the fact that the powder is not mixed into the liquid and thus it is irritating your digestive system and causing the common side-effects that Creatine is known for.

So definately try this out if you haven’t heard about it before. Makes a huge difference!

Here is a video demonstrating the process and you can really notice the difference:

Conclusion On What Is The Best Form Of Creatine

As you can see supplementation with creatine is very straight forward! As inexpensive as creatine is I think everyone should give it a try and see it they benefit from it. For 15-20 US dollars you get a 6 month supply and I truly believe everyone can afford it.

To recap everything here is a quick list:

  • Buy (Micronized) Creatine Monohydrate
  • Take 3-5 g (one teaspoon) a day on a consistent basis
  • Mix it with your choice of liquid (although I highly recommend water)
  • Take it whatever time of the day suits for you
  • Pay attention that all the Creatine gets mixed with your chosen liquid (kinda hard with anything else than water)

Check out my article on is creatine safe to use in HERE!

Did you find this article helpful? Drop me a comment below if you got something on your mind! I’d be more than happy to know what you think.

– Jesse 🙂

Also check out my other articles:

Beginner’s Guide To Muscle Building

How To Eat To Build Muscle

The Progressive Overload Principle

Supplements That Really WORK

10 Health Benefits Of Weightlifting

16 thoughts on “What Is The Best Form Of Creatine – Creatine MONOHYDRATE!

  1. Michelle

    Thank you for sharing this information. I’ve seen quite a few brands of Creatine and never had any idea what the differences were among them. I’m going to pass this onto my brother who lifts weights on a regular basis and would find your article very useful. Thanks again!

    1. Jesse Post author

      Yes the list of different forms of creatine is quite long and boring. It is quite fun fact that Creatine Monohydrate is REALLY affordable and all the so called “new cutting edge formulas” tend to double or triple the price tag of the “Good old King”. Anyway thanks for reading and commenting! 🙂

  2. Jared

    I honestly didn’t know there were different forms of creatine. Thanks for the great info and recommendations!

    1. Jesse Post author

      Yes there truly are! Just another trick in the supplement companies sell-book 😉 Just stick with the scientifically proven and tested Creatine Monohydrate and you’ll be getting value for your money!

  3. Carl

    Short and sweet article, tells you straightforward just what you need to know about creatine. Creatine monohydrate is one of the most effective and proven supplements in aiding with training and recovery!

    1. Jesse Post author

      Thank you Carl! It is definately my #1 supplement recommendation for every athlete who aims to enhance their performance in specific sport or building muscle and strength 🙂

  4. Gary


    What a great explanation of this product Creatine.

    I am a Baby Boomer or “Classic Rocker” if you prefer, and while I don’t pump any iron I do stay
    physically active.
    I add about 29g of Whey Protein Isolate to my diet every morning for breakfast, so I start each morning with 40+g’s of total protein with milk and cereal.
    But I do still tire during the day before a later lunch, after reading your post today you have me thinking I may benefit from Creatine.
    Thanks for the great post,


    1. Jesse Post author

      Thank you Gary! Whatever athletics you’re taking part in you should definately try implementing Creatine Monohydrate to your workout plan and see if you experience any positive results 🙂

      Happy trainings and stay active!

  5. Hilda

    Excellent article, Jesse. I had heard about creatine before but I did not know how important it was to carry out and recover from some physical activities such as lifting weights. As you point out, taking the right amount is fundamental. Thanks for explaining the importance of creatine monohydrate. Blessings!

    1. Jesse Post author

      Thank you Hilda! Yes Creatine is a good option to try out since it is really affordable and possess basically no side-effects. Usually when people get some kind of negative effects they are supplementing with these newer forms of creatine such as Citrate, Cerum, Hydrochloride, etc. Just stick to the basic Micronized Creatine Monohydrate from trusted brands such as Dymatize and you’ll be good 🙂

  6. Vince

    Do you have any opinion of Gaspari creatine? A lot of the brands seem the same to me, so long is it is the type you mentioned above. It just seems a bit strange to me that I got these at a super cheap deal in one of their 100g packs.
    But it’s working for me so great I suppose. Only annoying thing is the bag doesn’t close well, requires a little maneuvering but still seals up.

    1. Jesse Post author

      Vince I checked out Gasparis Creatine and in the product information it says its 99.9% Micronized Creatine Monohydrate so it is the correct stuff! And you mentioned its been working fine so stick with it! I personally use same product from Dymatize and 1kg of this stuff costs around 15-20 USD for over half a year supply. Talk about good bargain right? 😉


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