Creatine - the most popular strength supplement
Creatine is one of the most researched and effective supplements for building strength and muscle mass. If you're wondering which form of creatine to choose, this guide is for you.
Creatine monohydrate - the gold standard
Creatine monohydrate is the most researched and proven form of creatine. It works by:
- Increasing muscle phosphocreatine stores
- Improved performance during intense training
- Support for muscle mass growth
- Accelerated regeneration
Advantages of monohydrate:
- The best tested form
- Excellent value for money
- High effectiveness confirmed by research
- Safe for long-term use
Other forms of creatine
Creatine HCL (hydrochloride) - better solubility, smaller doses, but higher price.
Buffered creatine (Kre-Alkalyn) - more stable in the gastric environment, but no advantage over monohydrate in studies.
Ethyl ester creatine - theoretically better absorption, but research does not confirm its advantage over monohydrate.
How to dose creatine?
Loading phase (optional): 20g per day for 5-7 days (divided into 4 servings)
Maintenance phase: 3-5g per day
You can skip the loading phase and immediately use 5g per day - the effects will appear after 3-4 weeks.
Summary
For most people, creatine monohydrate is the best choice. It's effective, safe, and affordable. Other forms may be an alternative for those with gastrointestinal issues, but they don't offer significant advantages.
Check out our creatine offer and choose the best product for yourself!