Creatine monohydrate is one of the most researched supplements in sports nutrition with an excellent safety profile. Hundreds of studies over decades have confirmed its safety for healthy adults when used at recommended doses.

Does creatine cause water retention?

Creatine can increase intracellular water retention within muscle cells, which contributes to a fuller muscle appearance. This is different from subcutaneous water retention (bloating). Some people may experience mild initial water weight gain.

Which creatine is best - monohydrate or HCL?

Creatine monohydrate has the most research backing and is the gold standard. Creatine HCL offers better solubility and may cause less bloating in some users. Both are effective for increasing strength and performance.

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