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Buyers Guide: Creatine Monohydrate

Creatine monohydrate is one of the most effective nutritional supplements for safely increasing muscle mass, strength, and power.

Buyers Guide: Creatine Monohydrate

This guide shows you how to get the best results from creatine, ensuring that you don’t waste your time and money on mediocre products and supplementation plans.

Buy Quality Creatine

Creatine’s popularity has allowed the market to become flooded with inferior products that contain little creatine and often-toxic impurities. Make sure you only buy creatine that contains the CreapureTM label that guarantees it is free of impurities. Supplement manufacturers whose creatine supplements you can trust include: Twinlab, Champion Nutrition, EAS, and Prolab.

Don’t Worry About Loading

You don’t have to take 20 grams of creatine per day to see results. Studies show that supplementing with 2-3 grams of creatine per day for a month will produce the same results as following the popular 5 day loading phase of 10-20 grams of creatine per day followed by 5 grams per day thereafter.

The only difference between the two protocols is that using the loading phase will produce results more quickly.

Avoid Sugar-Rich Creatine Supplements

While there is research that taking creatine with large amounts of simple sugars will increase the amount of creatine absorbed by your muscle cells, the side effects are not worth it. Using these sugar-loaded creatine supplements often cause users to feel nauseous and can have the added side effect of increasing the calories your body stores as fat. Instead of a sugar-rich creatine supplement, we recommend taking your creatine with a meal replacement shake or immediately after your workout.

Both of these methods have been shown to increase creatine absorption as much as when taken with added sugars.

Mix Your Creatine With Warm Water

Mixing creatine in warm water is the best way to get it to completely dissolved. This means as little creatine as possible remains in your glass and more gets into your muscles where it belongs.

Take Creatine With Your Meal Replacement Shake

Studies show that taking creatine with a protein/carbohydrate drink increases creatine absorption better than drinking creatine and water or creatine with a carbohydrate only drink. All you need to do is to add a scoop of creatine to one of your daily protein shakes or preferably your post-workout shake on days that you train.

Use Creatine Post-Workout

The one to two hour period after your workout is a time when insulin levels are increased and primed to store glucose, amino acids, and other nutrients in your muscle cells to help you recover and grow. Research shows that using creatine at this time allows for more creatine to be absorbed than any other time of the day.

Add a scoop of creatine to your post-workout shake and see for yourself.


Using the simple tips provided in this guide will help you get more bang for your buck the next time you decide to use creatine monohydrate.

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