30 Seconds Summary
Creatine: How Does It Work and Which One Should You Take?

  • Creatine is a well-researched supplement primarily aiding in the rapid re-synthesis of ATP, contributing to increased energy during high-intensity workouts.
  • Creatine Monohydrate (CM) is the most studied form, known for its cost-effectiveness and proven benefits in increasing muscle strength and performance when combined with resistance training.
  • Despite claims, variations like Creatine Ethyl Ester and Creatine Hydrochloride do not show superior benefits over Creatine Monohydrate and can have less desirable effects like increased extra-cellular water.
  • Buffered Creatine (Kre-Alkalyn) claims higher bioavailability and stability but has not shown superior results in performance or muscle creatine content compared to CM.
  • Scientific evidence supports that Creatine Monohydrate remains the most effective, reliable, and cost-effective form with 100% bioavailability, refuting claims of newer creatine types with supposedly enhanced formulas.
  • Supplementation should heed muscle saturation limits; excess intake beyond saturation provides no additional benefit.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Buy-In

I’d like to introduce you all to a friend of mine. This is Alex. I’ve known Alex online for a while now, but I didn’t meet him until this summer, when he was cool enough to let us stay at his place while we got set up in an apartment (it’s hard to apartment search in CA while living an Arkansas and…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Research Spotlight: Pre- vs post-workout creatine supplementation

The study reviewed is “The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength” by Antonio and Ciccone.

Stronger By Science

Jack Quint

Read Summary in 30 Seconds

Not Another Boring Creatine Guide: Answers to FAQs and Lesser-Known Benefits

You know creatine is beneficial for strength and power output. But you probably aren’t familiar with these lesser-known benefits and effects…

Stronger By Science

Eric Trexler

Read Summary in 30 Seconds

Don’t Close the Door on Creatine Yet

A recent meta-analysis suggested that creatine only has a “trivial-to-small” effect on muscle growth. However, that language might understate the actual impact of creatine.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Creatine and Hair Loss: Unraveling the Facts and the Myths

Can supplementing with creatine cause hair loss? Find out where the association first started and if there’s any truth to the rumors.

MennoHenselmans.com

Joe Flaherty

Read Summary in 30 Seconds