Creatine: Which Form, How Much, and the Myths

Summary

Creatine is the most-studied, most-effective legal performance supplement there is — and the form question has a boring, settled answer: **plain monohydrate, 3–5 g a day, is the gold standard**; every "advanced" form charging a premium (HCl, buffered, ethyl ester, liposomal) has either failed to beat it head-to-head or performed worse, and the kidney/bloat fears that scare people off are unfounded in healthy users. ---