Creatine Monohydrate

What Is Creatine Monohydrate?

Creatine monohydrate is a compound found naturally in your muscle cells, and in foods such as beef and salmon. The catch with food is dose: to get the creatine in a single teaspoon of powder you would need to eat around a kilogram of raw beef, and cooking destroys much of the creatine in meat. A powder supplement is simply a convenient, cost-effective way to reach a useful daily dose.

How Creatine Monohydrate Works

Creatine monohydrate works by increasing the energy available during short, intense efforts. It supports the production of ATP, your body's main energy currency, so when your muscle creatine stores are saturated, more energy is on hand for that set of squats or bench press. Studies suggest creatine may increase maximal muscle strength and power by around 5 to 15% (3), and even one week of supplementation may enhance muscle performance (4). It may also support lean muscle gain as a flow-on effect of training hard with progressive overload, and early research points to possible cognitive benefits such as short-term memory (5). Creatine monohydrate is also one of the most thoroughly studied supplements for safety: a position stand from the International Society of Sports Nutrition concluded it is safe and effective when used as directed (6), with research showing no evidence of harm to kidney function in healthy people (7) and no adverse changes to clinical health markers with long-term use in athletes (8).

Micronised and Creapure Monohydrate

Two terms you will see a lot:

• Micronised creatine monohydrate - the powder is processed into finer particles so it mixes into water more easily and is gentler to drink. Same creatine, better solubility.
• Creapure - a high-purity, German-made branded creatine monohydrate, often chosen by athletes who want a tested, premium source. Browse our Creapure range.

If you are not sure where to start, a pure or micronised monohydrate is the simplest, most studied and most cost-effective choice.

How to Take Creatine Monohydrate

To get the full benefit, your muscles need to be saturated with creatine. You can load - around 20g a day split into 4 doses for 5 to 7 days - then maintain with 5g a day. Or skip loading and simply take 5g a day from the start, reaching the same point in about a month. There is no need to cycle creatine. Timing is not critical, so take it whenever you will remember; it mixes well into your post-workout shake. Always follow the directions on the label.

Creatine Monohydrate for Women

Creatine monohydrate is just as useful for women as for men, supporting strength, training performance and lean muscle at the same standard daily dose. It does not cause unwanted bulk on its own. Browse our creatine for women range, and if you are pregnant or breastfeeding, speak with your healthcare professional or one of our certified nutritionists first.

Why Buy Your Creatine Monohydrate from ApexVita

• Every member of our team, online and in all our stores, is a certified nutritionist, so expert advice is always free - something the supermarket aisle cannot offer.
• A wider specialist range than the supermarket or general pharmacy: pure, micronised and Creapure monohydrate from leading brands.
• More than 140 stores nationwide, plus fast online delivery and same-day dispatch.
• Family-owned, with a large distribution network and competitive prices, plus regular deals.
• Flat-rate shipping Australia-wide, and free delivery on orders over $150.
• A 30-day money-back guarantee on your order.

Explore More Creatine

Want to compare forms or formats? Browse all creatine supplements, our top 10 creatine, creatine gummies, creatine HCL or creatine blends. Not sure which to choose? Our certified nutritionists can help, in-store or online.