Creatine Monohydrate
Also known as: creatine, mono, CM
The original and most-studied form of creatine. Used by most athletes for improved high-intensity performance, muscle volume, and recovery between sets.
Creatine monohydrate is the original creatine supplement form and remains, after several decades of research, the most evidence-supported. Roughly 5 grams per day saturates muscle creatine stores within 3-4 weeks, increasing the capacity for short, high-intensity work — sets of squats, sprints, jumps, and similar burst efforts.
The research consensus across hundreds of studies is consistent: creatine monohydrate improves strength and power output by 5-15% over a training cycle, increases lean mass by 1-2 kg via cellular hydration and improved training volume, and has no adverse effects on kidney function in healthy adults at recommended doses.
Newer creatine variants (HCl, ethyl ester, buffered creatine) are marketed as “more bioavailable” or “causing less bloat,” but no independent research demonstrates better outcomes than plain monohydrate, and they cost 2-4x more per gram. For most lifters, monohydrate is the correct choice. Look for products carrying Informed Sport or NSF Certified for Sport for batch-tested quality assurance.