Creatine Monohydrate
Creatine Monohydrate is one of the most highly researched forms of creatine in the world — scientifically proven to increase physical performance in successive bursts of short term, high-intensity exercise.
Helping to take your training to the next level — in the gym, on the track, or on the pitch — if you want to learn more, check out our best creatine supplements or take a look below.
Shop Creatine Monohydrate at Myprotein
Creatine monohydrate is the most researched form of creatine and the foundation of most serious training stacks. It's a naturally occurring compound stored in your muscles, and in supplement form it's been studied extensively — making it one of the most trusted options in sports nutrition. Creatine monohydrate increases physical performance in successive bursts of short-term, high intensity exercise.1
The range here covers every format you might need — powder, tablets, and gummies — so whether you're blending it into a shake or grabbing something on the go, there's a creatine monohydrate option that fits your routine. Each delivers a consistent 3g dose per serving, which is the daily amount shown to be effective.1
Who Creatine Monohydrate Are For
Creatine monohydrate is built for anyone training at high intensity — think weightlifting, sprinting, HIIT, football, rugby, or any sport that involves explosive, repeated efforts. It's especially popular with athletes looking to get the most out of every session, from competitive gym-goers to professional-level performers.
It's also a smart starting point for anyone new to supplements. The science behind creatine monohydrate is solid, the dosing is straightforward, and it works across a wide range of training styles. If you're lifting, sprinting, or pushing hard in any discipline, this is one of the most evidence-backed additions you can make to your stack.
When to Use Creatine Monohydrate
Creatine monohydrate can be taken at any point during the day — consistency matters more than exact timing. Many athletes take it post-workout alongside a protein shake, while others prefer it first thing in the morning as part of a daily supplement routine. What's most important is hitting your daily 3g to maintain the levels your muscles store.1
There's no need to cycle creatine monohydrate — it can be taken year-round. Some people choose to do a loading phase of around 20g per day for the first five to seven days to saturate muscle stores more quickly, before settling into a 3g daily maintenance dose. Either approach works; loading just gets you there faster.
Creatine Monohydrate Benefits
Proven Performance Gains
Creatine monohydrate is one of the few supplements with a direct, EU-authorised performance claim — it increases physical performance in successive bursts of short-term, high intensity exercise.1 That means more out of every sprint, lift, or explosive effort in training.
The Most Studied Form of Creatine
Monohydrate is the form used in the vast majority of creatine research. Decades of studies back its safety and effectiveness, making it the benchmark every other form of creatine is measured against. When something this well-studied delivers results, you know exactly what you're getting.
Multiple Formats, Same Results
Powder, tablets, or gummies — creatine monohydrate comes in formats to suit every preference. Whether you want the flexibility of a flavoured powder you can mix into anything, the simplicity of a tablet, or the convenience of a gummy you can take anywhere, the daily 3g dose stays the same.
Simple, Consistent Dosing
There's no complex protocol to follow. Three grams a day is all it takes to maintain effective muscle creatine levels.1 That simplicity is part of why creatine monohydrate has stayed at the top of the supplement stack for so long — it just works, without any guesswork.
Popular Picks
Creatine Monohydrate Tablets — Creatine Monohydrate Tablets put 3g of the most studied performance ingredient in sport into a no-fuss tablet format — proven to increase physical performance in high-intensity exercise.
Creatine Gummies — Just three gummies a day delivers 3g of pure, Eurofins-tested creatine — the same dose shown to increase physical performance during high-intensity bursts, in a format that's actually enjoyable to take.
Impact Creatine — Impact Creatine keeps it straightforward — 3g of creatine monohydrate per serving, scientifically proven to increase physical performance in successive bursts of short-term, high-intensity exercise.
FAQs
What is creatine monohydrate?
Creatine monohydrate is a form of creatine — a naturally occurring compound found in muscle tissue — combined with a water molecule to improve stability and absorption. It's the most widely studied and used form of creatine in sports nutrition, backed by decades of research. In supplement form, it's typically taken as a daily powder, tablet, or gummy to top up the creatine your muscles store naturally.
What does creatine monohydrate do?
Creatine monohydrate increases physical performance in successive bursts of short-term, high intensity exercise.1 It works by replenishing phosphocreatine stores in muscles, which your body draws on during explosive, high-intensity efforts like heavy lifts, sprints, or repeated jumps. A daily intake of 3g is the amount shown to be effective.1
How much creatine monohydrate should I take per day?
3g of creatine monohydrate per day is the established effective dose.1 All the products in this range are designed around that amount, making it easy to hit your daily target regardless of the format you choose. Some people opt for a loading phase of around 20g daily for the first five to seven days to saturate muscle stores faster, before dropping to the 3g maintenance dose.
When is the best time to take creatine monohydrate?
Consistency matters more than timing when it comes to creatine monohydrate. Taking it at the same point each day — whether that's post-workout, with breakfast, or at any other fixed point in your routine — is what keeps muscle creatine levels topped up. Many athletes take it alongside a post-workout shake for convenience, but there's no single "best" window.
What's the difference between creatine monohydrate powder and tablets?
Both deliver the same 3g daily dose of creatine monohydrate — the difference is purely in format and convenience. Powder mixes into shakes, water, or juice and is easy to stack with other supplements. Tablets are pre-measured and require no mixing, making them a cleaner option for on-the-go use. Creatine Gummies take that convenience further, offering 3g of creatine in just three gummies with no preparation needed.
What's the best creatine monohydrate for beginners?
Impact Creatine is a strong starting point — it delivers a clean 3g of creatine monohydrate per serving with no unnecessary extras, making dosing straightforward for anyone new to supplementing with creatine. If you'd rather skip the mixing altogether, Creatine Gummies offer the same 3g dose in a format that needs no preparation, ideal for keeping things simple while you get into a consistent routine.
Is creatine monohydrate suitable for all training types?
Creatine monohydrate is particularly well-suited to high-intensity, explosive training — weightlifting, sprinting, HIIT, team sports, and any discipline involving repeated bursts of effort. The authorised performance benefit is specifically for successive bursts of short-term, high intensity exercise.1 Athletes across a wide range of sports include it in their supplement routines for this reason.
Do I need to load creatine monohydrate?
Loading isn't necessary, but it's an option. Taking around 20g per day for five to seven days saturates muscle creatine stores more quickly, after which you drop to a 3g daily maintenance dose. Skipping the loading phase and going straight to 3g daily achieves the same result — it simply takes a few more weeks to reach the same saturation point. Either approach is valid.
Who developed Myprotein's creatine monohydrate products?
Myprotein's creatine monohydrate range was developed by Myprotein's expert nutritionists, who formulated each product around the established 3g daily dose shown to be effective for high-intensity exercise performance.1 The range spans multiple formats — powder, tablets, and gummies — to make consistent daily intake as straightforward as possible, regardless of your training setup or lifestyle.
What formats of creatine monohydrate are available?
There are four products in the creatine monohydrate range: a classic powder (Impact Creatine), tablets (Creatine Monohydrate Tablets), gummies (Creatine Gummies), and a premium Creapure® option (THE Creatine). All deliver 3g of creatine monohydrate per serving, so the choice comes down to format preference — whether you want something to blend into your shake, a no-fuss tablet, or a grab-and-go gummy.
1. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.