Creatine – Facts and Misconceptions
David Janitzek
2026-03-18
2 min. read
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Which creatine should one choose? That is the most frequently asked question about creatine. Everyone who has decided to take creatine supplements has pondered this choice, but did everyone receive a definitive answer? Creatine is one of the most effective substances permitted in sports, used to enhance muscle strength and endurance, which results in muscle growth. In this article, I will attempt to explain how to make the optimal choice.
An apple demonstrates greater potency than a monohydrate, and uranium is more potent than an apple
Unfortunately, despite years of searching, I have not been able to find any study that would confirm this theory, but it does not take long to come across competent results that show that 5 grams of monohydrate or nitrate have the same effect on the body as 5 grams of apple or nitrogen. So what are the differences between these forms? Essentially, they differ in absorbability and tolerance of the digestive system. An example is an apple, which is better tolerated by the digestive system than monohydrate in people with digestive sensitivities.
Blend of creatine forms, colloquially known as a "creatine stack", operates more efficiently than a single form of the substance
The lack of clinical research confirming the hypothesis that a blend of different forms of creatine works better than a single form of the substance in itself disproves this claim. In scientific studies, 5 grams of several forms of creatine were found to work just as well as 5 grams of a single form of creatine. Supplement companies often exploit natural human naivety and faith in innovation to maximize profits. 2. The whole truth about creatine is that creatine is a natural substance that works in a simple way. Research studies conducted over many years have shown that nothing has changed in this regard. The most popular myths have been debunked, so we know that: – creatine works the same in every form, – the dosage of creatine is constant, but it is more efficient to dose it depending on body weight (1 g of creatine per 10 kg of body weight); – creatine absorbs much better with proteins and carbohydrates than when taken alone; – the timing of creatine intake is crucial and best done around training; – creatine does not need to be taken cyclically (it can be taken all year round); – the loading phase brings no measurable benefits; – creatine does not burden the kidneys, as harmful doses would have to start at several hundred grams per day. 3. What is best to choose? The answer is banally simple – that which is proven and cheaper. When choosing, we should be guided by the price and quality of the creatine used, not its form or brand. If apple acid works just as well as monohydrate, and orotate does not provide better results, why should we overpay? Let's be aware and not be deceived by advertising slogans and loud descriptions. When choosing creatine, we should look at the price and quality, not the form and producer's description.
