Based on the scientific evidence, creatine monohydrate is the recommended form. It's backed by the strongest research, with studies demonstrating its effectiveness at increasing your body's stores and improving exercise performance.

Which creatine is good for building muscle?

Until more research has been conducted on these new versions, creatine monohydrate is likely the most effective and cheapest option available. Most studies use a high-dose loading strategy, which can rapidly elevate your muscle creatine content.

How do I choose the right creatine?

The Bottom Line

Choose micronized creatine-monohydrate powder (write all that down if you have to) with the NSF seal on the label. Just make sure you're taking in some carbohydrates with your creatine. They help your muscles absorb the supplement.