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  • Creatine monohydrate is a white powder that can be ingested after combining it with liquid (e.g. a post-exercise protein-carbohydrate recovery drink) or food (e.g. Greek yogurt). Creatine supplements should be ingested immediately following mixing, as in liquid form, creatine quickly degrades to creatinine.
  • Creatine monohydrate is very well absorbed (>99%)4 whereas alternate creatine supplements (e.g. creatine ethyl ester) that advertise “better absorption” do not have data to back such claims. Multiple creatine dietary supplements are available for purchase, but about 99% of the safety and efficacy data are available on creatine monohydrate powder. There is no scientific reason to take a creatine supplement other than creatine monohydrate.

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