Get to know Creatine Monohydrate

Creatine is a naturally occurring amino acid compound found primarily in red meat and seafood. The majority of creatine (~95%) is found in skeletal muscle and about two thirds of intramuscular creatine is phosphocreatine, with the remaining being free creatine.

Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations, and can therefore enhance acute exercise capacity and training adaptations.

Creatine monohydrate is the most extensively studied and clinically effective form of creatine and the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.

Source: Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017).