Monohydrate

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Sports Nutrition

BCAA BCAA Powder BCAA Tablets BCAA Capsules BCAA Liquid Amino Acids HMB L-Carnitine Amino Acids and Their Derivatives Arginine Beta-Alanine Histidine Glycine Glutamine Carnosine Complex Amino Acids Leucine Lysine Methionine Ornithine Proline Taurine Tyrosine Tryptophan Phenylalanine Cysteine Citrulline Bars & Cookies SPACE BITE Carbohydrate bars Cookies Wafers & brownies Protein bars Gainers and Carbohydrates High-Protein Gainers Low-Protein Gainers Carbo Electrolytes Hypotonic Drinks Isotonic Drinks Fat Burners CLA Carb Blockers Garcinia Diuretics Green Coffee Raspberry Ketones Weight Control Fat Burner Complexes Synephrine Chitosan Healthy Food Peanut/Nut Butters Waffles Oat Shakes Jams Caramel/Condensed Milk Coconut Oil (Food) Muffins Muesli Drinks and Shots Pancakes Pasta Protein with Oats Protein Cream Pudding Samples Syrups Sauces Candies Sweeteners Chips Creatine Hydrochloride Kre-Alkalyn Creatine Complexes Malate Monohydrate Pre-Workout Supplements High-Intensity Pump Strength Training Energy Gels Energy Complexes Energy Drinks Caffeine & Guarana Pre-Workout Fat Burners Testosterone Boost DAA DHEA Anabolic Activators Growth Hormone Boosters Ecdysterone Testosterone Boosters Tribulus Post-Workout Protein Isolate Casein Complex Protein Plant Protein Whey Protein Egg Protein Beef Protein

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Monohydrate is the base form of creatine with the strongest evidence behind it: it raises strength output and helps build lean mass. The protocol is simple: 3–5 g daily, timing does not matter. A loading phase is optional — it only speeds up muscle saturation. Micronised powder dissolves better and is gentler on the stomach. Creatine draws water into muscle, which is normal and shows on the scale as +1–2 kg in the first weeks.

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