BodyTech Creatine Monohydrate is a tried and true supplement in the fitness industry. Creatine helps improve recovery, muscle strength, and muscle endurance. When it comes to supplementation, it’s important that your hydration and diet are consistent.
With over 1,000 scientific studies conducted, science has shown that creatine is a top supplement for exercise performance. Almost all of these studies were on the monohydrate version of creatine.
5 Reasons Why Creatine Monohydrate is Best
Here’s five reasons why scientists claim creatine monohydrate is best. If you’re into the science, I will have a list of references at the end of the article.
1.) Creatine Monohydrate has the Most Scientific Support
There are over 1,000 studies completed to test creatine. In the studies, almost all of the health and exercise benefits of creatine supplements have been demonstrated in studies that look at creatine monohydrate.
Besides monohydrate, the other main forms of creatine are:
- Creatine Ethyl Ester
- Creatine Hydrochloride
- Buffered Creatine
- Liquid Creatine
- Creatine Magnesium Chelate
While each creatine form have a handful of studies, scientists have been able to demonstrate the benefits best with monohydrate. These benefits include muscle gain, improved performance, and possible brain benefits.
2.) Creatine Monohydrate Has the Best Safety Record
Study after study has shown creatine monohydrate as safe to consume. The International Society of Sports Nutrition concluded “There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects.
Studies have concluded that even after two to five years of consuming creating monohydrate that there were no adverse effects documented.
An average dose is typically three to five grams, but studies report that doses of up to 30 grams per day for up to five years reported zero safety concerns. The only common side effect is weight gain. This weight gain is due to creatine increasing the water content of muscle cells and an increase in muscle mass.
Other forms of creatine may also be safe to consume, there’s just not as much scientific evidence to confirm.
3.) Creatine Monohydrate Seems to Improve Performance as Well or Better Than Other Forms of Creatine
Several studies have compared the different forms of creatine and their effect on our performance. If you’re looking to build a bigger bench press, creatine may help.
Multiple studies have concluded monohydrate is better than ethyl ester and liquid forms of creatine. Another study found that monohydrate increases creatine content in your blood and muscles better than ethyl ester form.
Another study measured participants’ cycling performance and found their performance increased 10% when taking a monohydrate supplement, but did not increase when taking liquid creatine. However, there have been a few small initial studies that suggest buffered and magnesium chelate forms could be as effective as monohydrate in improving exercise performance.
There have been no suitable studies that I could find that compared monohydrate to hydrochloride forms.
4.) Creatine Monohydrate is Easy to Find
Buying supplements online has made it easier to find whatever supplement you want. However, creatine monohydrate is hands down one of the easiest supplement to find.
There are plenty of supplement companies that will create the latest and greatest creatine form, but these ingredients are often unnecessary and don’t have the same scientific support as monohydrate itself.
Creatine monohydrate is available almost everywhere, can be bought in bulk, and many sellers online and local carry it. Other forms such as hydrochloride and ethyl ester can be purchased as individual ingredients, but are often harder to find.
5.) Creatine Monohydrate is the Cheapest
Out of all forms of creatine, monohydrate is the nicest to your bank account. This could be due to this being available for a longer time and is cheaper to produce.
Additionally, there are so many supplement companies making monohydrate, the competition keeps the prices low.
BodyTech Creatine Monohydrate Review
If you’re looking for a cheap, effective, and safe supplement, creatine monohydrate is the way to go. Check out my review below.
Serving Size: 1 tablespoon
Ingredients: 5g Creatine Monohydrate
When I first purchased BodyTech’s Creatine Monohydrate, I paid $20 and was happy with the results. Like other creatine, it struggled to mix with pretty much any liquid. If you’ve ever had a pre-workout that always leaves grit in the bottom of your shaker no matter how hard you mix it, it probably contains creatine.
This supplement is flavorless and you can mix with anything like water or a non-acidic juice like grape juice. I doubt it’s the “correct” way to take it, but I generally just dump a scoop in my mouth and wash it down with some grape juice.
Overall I give this product a 4.8/5.. The bottle did not come with a scoop, you must provide your own tablespoon.
Hit up the dollar store or steal a tablespoon measuring spoon from the kitchen to put in your bottle. Other than having to supply your own measuring utensil, I do not have any downsides to this product — except for the things I learned the hard way below.
Creatine monohydrate is a tried and true supplement, and extremely cost effective. This gave me an increase in gym performance, endurance and recovery.
Some advice I have learned the hard way:
- If you do not drink enough water, you will get stomach aches and/or cramps.
- Taking on an empty stomach can also cause stomach aches.
- The amount you take is up to you, most people prefer 5g, some use 10g; if you are going to take 10g, take 5g and then take another 5g 3-4 hours later to avoid an upset stomach.
- Bloating seems to happen when I am not consistent with my intake of water; you need to be consistent in drinking at least a gallon of water a day, when you do not, your weight will fluctuate and you will start to bloat.
Where Can I Purchase BodyTech Creatine Monohydrate?
Amazon, as well as local supplement stores will likely carry this supplement.
Disclaimer: Supplements are made to help supplement your lifestyle. If you do not have a decent diet and workout routine already in place, this is not going to be a miracle muscle growth formula. This product is intended to give you more endurance in the gym and increased strength.
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
- Gyrate atrophy of the choroid and retina. A five-year follow-up of creatine supplementation
- Long-term creatine supplementation is safe in aged patients with Parkinson disease
- Long-term oral creatine supplementation does not impair renal function in healthy athletes
- Long-term creatine supplementation does not significantly affect clinical markers of health in athletes
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance
- International Society of Sports Nutrition position stand: creatine supplementation and exercise
- Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis
- The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
- A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate
- Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes
- Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
- Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses – 2015
- Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis – 2017
- Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance
- Creatine supplementation and cognitive performance in elderly individuals
- Is running performance enhanced with creatine serum ingestion?
- Efficacy and safety of ingredients found in preworkout supplements
Do you use this supplement? Do you prefer another brand? Leave a comment below!