Ingredient	Benefit
Creatine Monohydrate (Creapure®)	Creatine is one of the world’s most-researched performance supplements, proven to help increase lean body mass, muscular strength, cardiovascular ability, brain function and overall athletic performance.

The Why

Every few years, creatine gets vilified in the press for one reason or another — often involving misunderstandings about dehydration, cramping and muscle injury, and often involving athletes training in unsafe conditions. But the fact remains, creatine monohydrate (the most bioavailable form of the compound) is the most studied performance-enhancing supplement in history, and, according to a position paper published by the Journal of the International Society of Sports Nutrition (JISSN), “There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.” Beyond that, it calls creatine monohydrate the most effective nutritional supplement available for increasing high-intensity exercise capacity and lean body mass through training — put simply, you’re able to recover more quickly and thus put in more quality time under the iron. (You can see the entire statement at https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6)

But the benefits aren’t limited to getting bigger guns. “Athletes involved in contact sports may even get neurological protection from using creatine,” says Richard B. Kreider, PhD, director of exercise and sport nutrition at Texas A&M University and co-editor-in-chief of the JISSN. Translation: fewer concussions.

So it’s fair to say creatine isn’t the bad guy. Kreider specifies that those supplementing with creatine should be post-puberty, however — not because studies have shown adverse effects, but because fewer of them have been done on children and adolescents. Whether your 16-year-old fits the bill is your call. If he has your blessing, be sure he uses a pure creatine monohydrate supplement without sweeteners and additives and that he doesn’t exceed recommended dosages.

Supplement Facts

Creatine Monohydrate

Serving size: 1 Scoop (Approximately 5g)
Servings Per Container: 90 (Approximately)

Nutrient	Amount Per Serving	% DV
Creatine Monohydrate (Creapure)	5g	*

*Daily value (DV) not established

Reviews & FAQ's

Frequently Asked Questions

I’ve heard creatine is harmful to your kidneys. Is this true?

No, evidence does not show that creatine supplements harm kidney health in those without kidney conditions.

How much creatine should I be using?

3 to 5 grams per day is enough to raise and saturate muscle creatine stores over a span of a few weeks.

What is creatine loading?

Loading is a practice of taking higher doses of creatine (~10 grams per day) for a short period of time (1-2 weeks) to more quickly reach maximal muscle creatine saturation. After loading, a daily maintenance dose of 3 to 5 grams is sufficient to keep muscles saturated.

Should I use creatine before or after my workouts? Is there a better time to consume this?

The timing isn’t critical, as long as you take enough each day.

Doesn’t creatine monohydrate lead to water retention/bloat? Isn’t creatine hydrochloride better?

Yes and no. As creatine stores increase in muscle tissue, you will also hold more water tissue inside your muscle cells. There is no evidence showing it causes bloating. Creatine monohydrate is the most well-studied and proven form of creatine supplementation, although other forms are available.