Why We Use Creatine Monohydrate (And Why You Should Too)

If you’ve ever walked through a supplement aisle or scrolled fitness TikTok, you’ve probably heard a lot of buzz about creatine.

Different types. Bold claims. Fancy labels. But when you strip it all down and look at what actually works—Creatine Monohydrate is still the gold standard.

Here’s why we stick with it—and why it works for practically everyone.

What Even Is Creatine?

Creatine is a naturally occurring compound found in your muscles. It helps your body produce energy during high-intensity workouts like lifting, sprinting, or pushing through a tough Metcon.

Supplementing with creatine increases your body’s stores of phosphocreatine, which helps regenerate ATP—your body’s main energy source. More ATP = better performance, more strength, and faster recovery.

The Creatine Confusion

There are a few types of creatine out there:

Creatine Monohydrate – The OG. The most studied. Proven to work.
Creatine HCl – Claimed to be more soluble, but research doesn’t show it’s more effective.
Buffered Creatine / Kre-Alkalyn – Marketed as easier on the stomach. Studies are limited.
Creatine Nitrate, Ethyl Ester, Magnesium Chelate – Trendy names with less backing.

The truth? None of these “new” forms have outperformed Creatine Monohydrate in actual research. You don’t need to pay more for hype.

Why Creatine Monohydrate Just Works

It’s effective. Over 1,000 studies support its performance and health benefits.
It’s safe. Creatine has been studied for decades. No serious side effects in healthy individuals.
It’s simple. No frills, no fillers. Just pure muscle energy support.
It’s affordable. You get the most bang for your buck.

Whether you’re lifting, running, doing CrossFit, or just staying active—Creatine Monohydrate supports strength, power, and recovery.

And it’s not just for gym bros. Studies show benefits for women, older adults, and endurance athletes too.

What the Experts Say

“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high‐intensity exercise capacity and lean body mass.”
— Journal of the International Society of Sports Nutrition (JISSN)
Read the full research article here

That quote says it all.

Our Creatine: Pure, Simple, Effective

At River Mountain Nutrition, our Creatine Monohydrate is unflavored, clean, and mixes easily with your protein, pre-workout, or even just water. No gimmicks—just a daily dose of what works.

Start with 5g per day, no need to load. Be consistent, and let the results stack up.