What type of creatine is best?

Creatine monohydrate. Full stop. It's the most studied supplement in fitness history with decades of research proving it works. Fancy forms like HCL, ethyl ester, and buffered creatine are more expensive with zero additional benefit.

How much creatine should I take per day?

Take 5 grams per day, every day. You don't need to cycle it, and you don't need a loading phase (though loading with 20g/day for 5 days saturates your muscles faster). Consistency matters more than timing.

Does creatine cause water retention and bloating?

Creatine draws water into your muscle cells, which can add 2-4 lbs on the scale in the first week. This is intracellular water (inside the muscle), not subcutaneous bloating. It actually makes your muscles look fuller, not puffy.

Should I take creatine while cutting?

Absolutely. Creatine helps maintain strength and muscle mass during a calorie deficit. The water weight it adds is inside your muscles, not under your skin, so it won't make you look less lean.

Is creatine safe for your kidneys?

For healthy individuals, yes. Hundreds of studies over 30+ years have found no kidney damage from standard creatine doses. It may slightly elevate creatinine levels on blood tests, but that's a marker artifact, not kidney damage.

Supplements

Best Creatine for Muscle Growth (2024)

Read our comprehensive guide on best creatine for muscle growth (2024).

Jeff·Aug 29, 2024·4 min read

Key Takeaways

Optimum Nutrition's creatine is 100% pure micronized creatine monohydrate with no fillers and gives you the full 5g dose you need.
The micronized powder mixes way better than regular creatine and doesn't taste like anything, so you can just throw it in water.
You might get some bloating when you first start taking it, but that usually goes away after your body adjusts.
One 634g tub gives you 186 servings which will last you months and is cheap as hell for what you get.
Users say it actually works for strength and recovery, especially if you don't eat much meat or do high intensity training.

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Optimum Nutrition Micronized Creatine Monohydrate

If you're serious about building muscle, increasing strength, and maximizing your athletic performance, creatine monohydrate is a must-have. And when it comes to quality, pure creatine monohydrate, few products match the effectiveness and value of Optimum Nutrition Micronized Creatine Monohydrate.

Diagram illustrating key concepts from Best Creatine for Muscle Growth (2024) — Best Creatine for Muscle Growth (2024) — visual breakdown

What Makes Optimum Nutrition Creatine Stand Out?

Purity and Potency

One of the key factors that sets Optimum Nutrition's creatine apart is its exceptional purity. This supplement contains nothing but 100% pure micronized creatine monohydrate, without any fillers, additives, or artificial ingredients. Each serving delivers a full 5 grams of creatine, ensuring you get the clinically effective dose to support your muscle building goals.

Sam, who's on the Liftstrong team, noted: "it does what it says on the tin, feel bigger, no complaints."

Enhanced Solubility

Optimum Nutrition uses micronized creatine monohydrate, which means the particles are smaller and more easily dissolved in liquid compared to regular creatine powder. This improved solubility makes the supplement more convenient to mix and consume and may also enhance its absorption.

Users appreciate the mixability, with one reviewer stating, "mixes well sometimes settles but another quick shake or stir and it's fine again." Another notes, "you couldn't tell the difference drinking water with or without it, no funny taste or smell."

Proven Effectiveness

Creatine monohydrate is one of the most extensively researched sports supplements, with numerous studies backing its ability to increase muscle size, strength, and power output. Optimum Nutrition's creatine has been a go-to choice for countless athletes and lifters who have experienced the results firsthand.

One reviewer stated, "I was a little skeptical, but it does give you a lift. Perfect for high intensity training like F45 or HIIT classes." Another user shares, "As someone who doesn't eat much meat, I thought I'd try creatine to aid recovery. What a difference it has made, I no longer have 2 days of exhaustion and aches from workouts."

Excellent Value

Optimum Nutrition Micronized Creatine Monohydrate also offers excellent value for money. The 634g tub provides 186 servings, which can last several months depending on your dosage.

As one customer puts it, it's "nice and cheap for the amount of servings." Whether you're a beginner or an experienced lifter, this affordable creatine is a solid choice.

Potential Drawbacks

A few things worth noting:

•Some users report experiencing bloating or digestive discomfort, particularly when first starting creatine supplementation. This is a common side effect that often subsides with continued use.
•A small number of reviewers mention that the powder can sometimes clump or not dissolve completely. Thorough mixing and using enough liquid can help mitigate this issue.

The Bottom Line

Optimum Nutrition Micronized Creatine Monohydrate is a high-quality, effective supplement that can support your muscle gains and performance. With its pure micronized creatine monohydrate, good solubility, proven effectiveness, and strong value, it's a favourite among lifters for good reason.

As one user sums it up, "This is a must-have if you go gym regularly, it comes with a scoop and it lasts a long time."

supplements

Frequently Asked Questions

What type of creatine is best?: Creatine monohydrate. Full stop. It's the most studied supplement in fitness history with decades of research proving it works. Fancy forms like HCL, ethyl ester, and buffered creatine are more expensive with zero additional benefit.
How much creatine should I take per day?: Take 5 grams per day, every day. You don't need to cycle it, and you don't need a loading phase (though loading with 20g/day for 5 days saturates your muscles faster). Consistency matters more than timing.
Does creatine cause water retention and bloating?: Creatine draws water into your muscle cells, which can add 2-4 lbs on the scale in the first week. This is intracellular water (inside the muscle), not subcutaneous bloating. It actually makes your muscles look fuller, not puffy.
Should I take creatine while cutting?: Absolutely. Creatine helps maintain strength and muscle mass during a calorie deficit. The water weight it adds is inside your muscles, not under your skin, so it won't make you look less lean.
Is creatine safe for your kidneys?: For healthy individuals, yes. Hundreds of studies over 30+ years have found no kidney damage from standard creatine doses. It may slightly elevate creatinine levels on blood tests, but that's a marker artifact, not kidney damage.