Creatine

Creatine monohydrate is a form of creatine. Creapure® is a brand of creatine monohydrate made in Germany with batch testing, rather than a different form of the active ingredient. When comparing products, also check the amount per dose, other ingredients and cost per daily dose.

Mix powder into a drink, swallow capsules with water, or choose a chewable format that needs no mixing. The main practical differences are how you take them and their ingredients. Check how many capsules, tablets or gummies make up a daily dose. Flavoured products may contain sweeteners or sugar, and capsule shells may contain gelatin; check the specific product’s label.

Follow the daily dosage for your chosen product. Scoops do not have the same weight or creatine content across all products. With blends, distinguish the weight of the whole powder from its active ingredient content. For example, BJP Passion Fruit Creatine Monohydrate provides 5 g of creatine monohydrate in 5.65 g of powder.

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine; this claim applies to adults performing high-intensity exercise. Do not exceed the dosage on the packaging.

For standard creatine monohydrate, regular daily intake matters, including on rest days. Choose a time you can stick to and follow the manufacturer’s directions. A high-dose loading phase is not necessary. Creatine is not a quick stimulant like caffeine, so do not expect an immediate energy boost from your first dose.

Divide the pack weight by the recommended daily dose of the whole product. For capsules or tablets, divide the total number by the number taken each day. For example, 500 g at 5 g per day lasts 100 days; 90 capsules at six per day last 15 days. These are calculation examples, not a shared dosage for every product.

Then divide the pack price by the number of days. With flavoured blends, also compare the creatine content per daily dose, as other ingredients account for part of the weight.

Yes, your weight may increase partly because your muscles hold more water. A rise on the scales therefore does not automatically mean fat gain or entirely new muscle tissue. If you compete in a weight class, factor this into your preparation with your coach.

Not every finished product is. Check the full ingredient list for powders, the shell material for capsules and the gelling agent for gummies. For example, Reflex Creapure® Creatine 90 capsules has a gelatin shell and is not suitable for vegans. The words monohydrate or Creapure® alone do not confirm that the whole product is vegan.