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Amino acid derivative

Creatine

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine. It is stored in muscle and also comes from meat and fish.

Also listed as creatine monohydrate, creatine 2-oxopropanoate, a-methylguanidinoacetic acid

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Why does monohydrate keep coming up?

Creatine monohydrate is the most extensively studied form. NIH ODS reports that more expensive alternatives, including buffered creatine and creatine ethyl ester, have not shown superior effects on muscle creatine, digestibility, stability or safety. 1

Product quality still matters

Verbraucherzentrale warns that unreliable suppliers may sell contaminated or incorrectly labeled products. Independent laboratory checks and the Kölner Liste can reduce the risk of contamination with doping-relevant substances; a listing is risk reduction, not a guarantee of a better training result. 2

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