Creatine Monohydrate

A plain white powder, 3–5 g a day stirred into anything. The most studied supplement in sport, and one of the cheapest.

• Monohydrate, micronised
• Unflavoured
• Creapure option

Why you’d want it: If a training plan lists one supplement, it is usually this. Micronised powder dissolves better; there is no reason to pay for the fancy forms.

Picking tip: Monohydrate, nothing else — the HCl and 'buffered' versions cost more and do the same job. 'Creapure' on the label means the German-made raw material and is worth a small premium; Optimum Nutrition uses it. It needs to be stirred into a full glass; a dry scoop is unpleasant.

Supplements are food, not medicine: nothing here treats or prevents anything. If you take any medicine, ask a pharmacist first.

Category

Vitamins & Supplements

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