Creatine monohydrate

Supplement

Item Rating: 72/100

1 serving (5 grams) contains 0 calories, 0.0 grams of protein, 0.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		0
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		0 g	0%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		0 mg	0%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (0.0%)

Protein: 0 cal (0.0%)

Carbs: 0 cal (0.0%)

About Creatine monohydrate

Creatine monohydrate is a dietary supplement primarily derived from amino acids, and it is naturally found in small amounts in animal-based foods such as meat and fish. Creatine, synthesized in the liver, kidneys, and pancreas, is concentrated in skeletal muscle tissue where it acts as a quick energy source for high-intensity activities. Available in powdered form, it provides minimal calories and macronutrients, serving almost exclusively as a performance-enhancing compound. Creatine monohydrate is widely recognized in sports nutrition for its role in improving muscular strength and endurance. It has been extensively studied, showing efficacy for ATP regeneration, making it valuable not only for athletes but also for individuals seeking muscle and energy maintenance.

Health Benefits

• Improves muscle performance by aiding ATP synthesis, supporting short bursts of intense activity.
• Helps increase lean muscle mass by boosting cellular energy levels, aiding protein synthesis.
• Supports brain health by maintaining cellular energy, particularly during challenging cognitive tasks.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, keto

Not suitable for: Low-protein diet

Selection and Storage

Store creatine powder in a cool, dry place away from direct sunlight. Ensure the container is sealed tightly to prevent moisture exposure.

Common Questions About Creatine monohydrate Nutrition

Does creatine monohydrate contain protein or calories?

Creatine monohydrate does not contain protein, fat, or carbohydrates, and it is virtually calorie-free. A standard 5-gram serving typically provides around 0 to 5 calories, depending on the brand and any added ingredients.

Is creatine monohydrate suitable for keto or vegan diets?

Yes, creatine monohydrate is both keto and vegan-friendly as it does not contain any carbohydrates or animal-derived ingredients. However, always check the label to ensure additives or flavorings comply with specific dietary restrictions.

What are the health benefits or concerns of taking creatine monohydrate?

Studies show that creatine monohydrate can improve muscle strength, performance, and recovery, especially during high-intensity activities. While generally safe for most people, it may cause mild side effects like bloating or stomach discomfort in some individuals. It's essential to consult your doctor if you have kidney or liver issues before starting supplementation.

How much creatine monohydrate should I take per day?

A common serving recommendation is 3-5 grams per day for maintenance after an initial loading phase of 20 grams daily (split into 4 doses) for 5-7 days. However, the loading phase is optional, and taking 3-5 grams daily is sufficient for most people to see benefits over time.

How does creatine monohydrate compare to other forms of creatine?

Creatine monohydrate is the most researched and effective form of creatine, offering excellent bioavailability at an affordable price. Other forms, like creatine HCl or buffered creatine, may claim better absorption, but studies show no significant difference in performance compared to monohydrate.

Data Sources & Scientific References