Creatine 101: The Most Studied Supplement in Sports (and Why You Should Be Taking It)
For a supplement that’s been studied to death, creatine still gets hit with more myths than your average gym rumor. It won’t make you fat. It won’t make you bald. And no, it’s not just for bodybuilders named Chad.
The name’s Salty, and I’m here to set the record straight on creatine monohydrate—what it does, what it doesn’t, and which Amazon brands are actually worth your money.
If you work out (or even just want to age better), you should probably be taking creatine. Let’s get into it.
🧠 What Is Creatine, Anyway?
Creatine is a compound found naturally in your muscles and brain. Your body produces some, and you also get a bit from food (like red meat). But not enough to max out the benefits.
When you supplement with creatine—specifically creatine monohydrate—you increase your body’s ability to make ATP, the fuel your muscles use to contract. That means:
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More energy during high-intensity workouts
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Faster recovery
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Better strength gains
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Improved brain performance (yep, really)
And it’s one of the most studied and proven safe supplements out there.
❌ Top Creatine Myths (and Salty’s Reality Check)
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Myth: Creatine makes you bloated and puffy
✅ Reality: A little water retention in the muscles = better hydration and performance. Not bloat. -
Myth: It causes hair loss
✅ Reality: No solid evidence. One flawed study ≠ causation. -
Myth: You have to “load” it
✅ Reality: You can load, but you don’t have to. 3–5g daily still saturates your muscles over time. -
Myth: It’s only for men or lifters
✅ Reality: Everyone benefits—yes, even women, runners, and anyone over 40 looking to support muscle mass and brain function.
💪 Top Creatine Monohydrate Picks on Amazon (2025)
All of these are pure, affordable, and trusted brands—without sketchy additives or “proprietary blends.”
1. Optimum Nutrition Micronized Creatine Powder
Price: $24.99 (60 servings)
Why It Works:
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5g pure creatine monohydrate per scoop
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Micronized = dissolves easily, no gritty texture
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Unflavored and stackable
Salty’s Take:
This is the gold standard—no BS, no flavoring, just results. Ideal for beginners and seasoned gym-goers alike.
2. BulkSupplements Creatine Monohydrate Powder
Price: $28.97 (2.2 Lbs)
Why It Works:
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Lab-tested for purity
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Budget-friendly and super clean
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Easily stackable with protein or pre-workout
Salty’s Take:
If you’re cost-conscious but still want a quality product, this is it. You won’t find any fluff here.
3. Naked Creatine Monohydrate Powder
Price: $22.99 (100 servings)
Why It Works:
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Only one ingredient: creatine monohydrate
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No additives, colors, or sweeteners
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Third-party tested for heavy metals
Salty’s Take:
For the ultra-clean purist. If your supplement label needs to be as boring and precise as your accountant, Naked’s your pick.
🐾 Salty’s Final Word on Creatine
Creatine’s not hype—it’s science-backed and still underused.
Take it if you:
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Want more reps and less fatigue
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Want to protect your muscles as you age
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Want cognitive benefits alongside your gains
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Don’t want to waste money on flashy, under-dosed blends
Just 3–5g per day. Mix it in water, shake, coffee—whatever. No timing drama. No nonsense.