Creatine Monohydrate: Still The Shining Star For Muscle Building & Performance

Creatine Monohydrate: Still The Shining Star For Muscle Building & Performance

When it comes to sports nutrition and supplements, few ingredients have garnered as much attention and research as creatine monohydrate. For decades, it has remained the shining star in the realm of muscle building, and its positive effects on sport performance have been extensively studied and well-documented. 

Here, we'll explain why creatine monohydrate continues to be the gold standard in the world of muscle-building supplements, even in the face of newer creatine formulations, such as Kre Alkalyn, Creatine Nitrate, Creatine Magnapower, & Creatine Chelate. 

The Benefits of Creatine

Boosting ATP Levels

Creatine monohydrate is a naturally occurring ingredient found in small amounts in certain foods and synthesized by the body. One of its primary roles in the body is to assist in the production of adenosine triphosphate (ATP), the body's primary energy currency.

When you engage in high-intensity, short-duration activities like weightlifting or sprinting, ATP is crucial for providing the rapid energy needed for muscle contractions. Supplementing with creatine monohydrate increases the body's creatine phosphate stores, leading to a significant boost in ATP production. This extra ATP availability allows athletes and fitness enthusiasts to push harder and longer during workouts, resulting in improved strength and power.


Creatine monohydrate has a unique ability to draw water into muscle cells, a process known as cell volumization. This increased cell volume not only gives muscles a fuller, more pumped appearance but also stimulates muscle growth by creating an ideal environment for protein synthesis to occur.

Increased Power & Strength

Countless studies have demonstrated that creatine monohydrate supplementation leads to substantial gains in muscle strength and power. Whether you're an elite athlete or a casual gym-goer, the ability to lift more weight or perform more reps can have a profound impact on your overall progress.

Enhanced Recovery & Myostatin Inhibition

Recent research has shed light on two additional benefits of creatine monohydrate that are particularly exciting. Firstly, creatine has been shown to aid in post-exercise recovery by reducing muscle cell damage and inflammation. Secondly, a study in Molecular and Cellular Endocrinology found that supplementing with creatine monohydrate while weight training significantly lowered circulating levels of myostatin. Myostatin serves as a hormone in both humans and animals, functioning as a regulatory signal that prompts muscles to stop growing and reaching excessive sizes. By lowering myostatin, creatine works as a myostatin inhibitor thereby regulating this signal and potentially increasing muscle growth. Another study found that creatine supplementation during 8 weeks of resistance training in young men decreased serum levels of myostatin. By reducing the amount of myostatin, creatine may have the potential to further enhance muscle growth & development.


At MHP, we are firm believers in the power of creatine for enhancing muscle building, strength and performance. That's why we've incorporated creatine into numerous formulations over the years and is currently found in our pre-workout Hyper Crush which is specifically formulated with creatine and other ergogenic aids such as beta alanine, betaine anhydrous and alpha-AKG to boost muscle strength and reduce muscle fatigue. We also include creatine in our legendary post workout formula Dark Matter, which is formulated creatine, essential amino acids, protein, and waxy maize to optimize muscle building and recovery. MHP also offers a pure creatine monohydrate that can be taken alone or added to any supplement powder. We understand that creatine is not a quick fad; it's a proven and reliable supplement that can truly make a difference in performance.


Creatine is a naturally occurring substance in our bodies; it helps volumize muscles, increases strength and power, provides energy to the muscles and buffers lactic acid.* Creatine helps regenerate muscle ATP (Adenosine Triphosphate), our bodies chief fuel source. This increased level of ATP allows you to increase your workload and sustain it over longer periods of time.* Creatine supplementation essentially “fuels” muscles to get bigger and stronger!*






FAQ's: Creatine Dosage & Loading

Q: How much creatine should I take?

A: The recommended daily dosage of creatine monohydrate typically ranges from 3 to 5 grams per day. This dosage is sufficient to support peak ATP levels and reap the performance benefits of creatine supplementation.

Q: Is loading creatine necessary?

A: Loading is an optional strategy that involves taking higher doses (around 20 grams per day) of creatine for the first 5-7 days to saturate your muscle stores more quickly. While loading can speed up the benefits, it is not necessary. You can achieve the same results by taking a lower, consistent dose of 3-5g per day over a more extended period.

Q: Does creatine make you retain water?

A: Yes, creatine can lead to water retention in some individuals, but you shouldn’t be as concerned about looking puffy. Unlike water retention caused by sodium or high estrogen which cause subcutaneous water retention, when you take creatine, it draws water into your muscle cells, causing them to swell and giving you a fuller appearance. This water retention is intracellular, meaning it's stored within the muscle cells themselves, not under the skin like subcutaneous water retention, which can make you appear bloated.

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