Creatine – creatine monohydrate, dosage and best creatines

Creatine is one of the most researched supplements for strength, explosiveness and overall training performance. The most common and best choice is creatine monohydrate – simple, effective and cost-effective.

If you train for strength, hypertrophy or do high-intensity work (sets, sprints, HIIT), creatine can help you maintain work quality from set to set. The effect isn't "instant" like caffeine – creatine works through muscle saturation over days and weeks.

Creatine combines perfectly with whey protein for those targeting muscle mass, but it also makes sense in a cutting phase because it helps you maintain strength while in a calorie deficit.