Creatine Monohydrate: Complete Buyer's Guide
Creatine is the most researched and proven supplement in the strength training world. But with over a dozen creatine products available on MaxFit.ee, how do you choose? In this guide, we compare brands, forms, price per serving, and help you find the best option for your needs.
Who Is This Guide For?
This article is for anyone looking to buy creatine and wanting the best value for money. After reading, you'll know which brand and form to choose and why.
TL;DR
- Creatine monohydrate is the only form you need — don't pay more for "innovative" forms
- Best price: OstroVit 300g — €0.11/serving (100 servings)
- Best value: MST Micronized 500g — €0.20/serving (147 servings)
- Best brand: Scitec 300g — €0.29/serving (88 servings)
- Standard dose: 3-5g daily, every day
- Loading is optional but speeds up saturation
Why Take Creatine?
Creatine is an amino acid naturally produced by your body and stored in muscles as phosphocreatine. It supports ATP (adenosine triphosphate) regeneration — your muscles' primary energy source during short, intense efforts.
Scientifically proven benefits:
- Strength gains: 5-10% more force output in short, intense sets (Rawson & Volek, 2003)
- Muscle mass: Accelerates muscle growth when combined with training (Branch, 2003)
- Faster recovery: Reduces muscle damage after training
- Cognitive function: Studies show improved brain performance, especially during sleep deprivation (Avgerinos et al., 2018)
Important: creatine works alongside training. Without training, there's no noticeable effect.
Creatine Forms: What You Need to Know
Monohydrate — The Gold Standard
Creatine monohydrate is the most researched, cheapest, and most effective form. Over 500 studies confirm its efficacy and safety (Kreider et al., 2017).
Micronized Monohydrate
Same monohydrate, but with finer particles. Dissolves better in water. The price difference is small, and it's worth the upgrade.
Creatine HCl (Hydrochloride)
Better solubility, but no proven advantage in effectiveness. More expensive and less studied.
Creatine Malate
Creatine + malic acid. Some prefer it for digestibility, but scientific evidence is limited.
Our recommendation: Choose monohydrate (regular or micronized). Everything else is marketing.
MaxFit.ee Creatine Comparison
| Product | Price | Servings | Price/serving | Form | Type |
|---|---|---|---|---|---|
| OstroVit Creatine Monohydrate 300g | €10.90 | 100 | €0.11 | Powder | Monohydrate |
| MST Creatine Micronized 500g | €29.90 | 147 | €0.20 | Powder | Micronized |
| OstroVit Creatine HCl 150 caps | €15.90 | 75 | €0.21 | Capsules | HCl |
| OstroVit Creatine Monohydrate 120 tabs | €10.90 | 40 | €0.27 | Tablets | Monohydrate |
| Scitec Creatine Monohydrate 300g | €25.90 | 88 | €0.29 | Powder | Monohydrate |
| Mutant Creatine Monohydrate 300g | €18.90 | 60 | €0.32 | Powder | Monohydrate |
| ON Micronised Creatine 247.5g Orange | €19.90 | 55 | €0.36 | Powder | Micronized |
| MyProtein Pro The Creatine 250g | €18.90 | 50 | €0.38 | Powder | Micronized |
| DY Creatine Monohydrate 300g | €24.90 | 60 | €0.42 | Powder | Monohydrate |
Our Top Picks
Best price: OstroVit Creatine Monohydrate 300g — €10.90 — Hard to beat this price. 100 servings of pure creatine monohydrate at €0.11/serving. Clean formula, no additives.
Best overall value: MST Creatine Micronized 500g — €29.90 — Micronized for better mixing, large pack (147 servings), and a competitive price at €0.20/serving.
Flavored option: ON Micronised Creatine Orange 247.5g — €19.90 — For those who can't stand unflavored powder. Good orange taste, but higher price per serving.
How to Use Creatine
Standard Protocol (recommended)
- Dose: 3-5g per day
- Timing: Doesn't matter — morning, pre-workout, post-workout, whenever
- Mixing: Mix with water, juice, smoothie — creatine's taste is neutral
- Consistency: Take every day, including rest days
Loading Protocol (optional)
- First 5-7 days: 20g per day (split into 4 x 5g)
- Then: 3-5g per day
- Loading saturates creatine stores faster (1 week vs 3-4 weeks), but the end result is the same.
Cycling
No need to cycle creatine. Long-term use is safe — studies confirm safety for 5+ years.
Who Benefits Most from Creatine?
Greatest benefit:
- Strength trainees — Direct strength and muscle mass gains
- Sprinters and power athletes — Improves short, intense efforts
- Vegetarians/vegans — Naturally lower creatine levels (don't eat meat)
- Older trainees (40+) — Supports muscle mass maintenance
Less benefit:
- Pure endurance athletes — Creatine's benefit is mainly for short efforts
- Non-exercisers — No noticeable effect without training
Common Mistakes with Creatine
1. Not drinking enough water — Creatine pulls water into muscles. Drink at least 2-3 liters per day.
2. Inconsistent use — Creatine stores need to be saturated. Skipping days reduces effectiveness.
3. Avoiding trusted brands — Buy from known brands. Contaminants are a problem with cheap, no-name products.
4. Taking with coffee/caffeine — Some studies suggest caffeine may reduce creatine uptake. Take them separately.
5. Expecting results without training — Creatine is not a magic powder. It only works alongside training.
Frequently Asked Questions
Is creatine safe?
Yes. Creatine monohydrate is one of the most studied supplements in the world. Over 500 studies confirm its safety for healthy adults with long-term use.
Does creatine cause water retention?
Creatine increases intracellular water volume in muscles, which is a positive effect — it's not subcutaneous bloating. You may gain 1-2 kg in the first weeks, but this is within muscle cells.
Can women take creatine?
Absolutely. Creatine's benefits apply regardless of gender. Studies on women show the same strength and muscle mass gains.
What's the best form of creatine?
Creatine monohydrate. It's the most studied, cheapest, and most effective. HCl, malate, and other forms haven't proven superior effectiveness.
Do you need to cycle creatine?
No. Long-term use is safe and effective. Cycling only depletes creatine stores and weakens the effect.
Final Verdict
Creatine monohydrate is a must-have supplement for strength trainees. The choice is simple:
- Tight budget: OstroVit 300g (€10.90, €0.11/serving)
- Best value: MST Micronized 500g (€29.90, €0.20/serving)
- Premium brand: Scitec 300g (€25.90, €0.29/serving)
- Convenience: OstroVit tablets (€10.90, travel and office-friendly)
Don't pay more for "innovative" forms — monohydrate is all you need.
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Browse our creatine selection at MaxFit.ee →
References
1. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
2. Rawson ES, Volek JS. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
3. Branch JD. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.
4. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.
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