Optimum Nutrition is a trusted name in sports nutrition with a long track record of quality products. We analyzed their Micronized Creatine Monohydrate Powder to see how it stacks up against clinical research standards.
What is Creatine Monohydrate? Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. It's one of the most researched and effective supplements for increasing strength, muscle mass, and exercise performance. Supplementing with creatine increases your muscles' phosphocreatine stores, allowing you to produce more ATP energy during intense exercise.
The verdict? This is an excellent product that gets everything right. The 5g dose per serving matches clinical recommendations perfectly, it uses 99.9% pure Creapure creatine monohydrate (the gold standard), contains no unnecessary fillers or additives in the unflavored version, and is third-party tested under the Informed Choice program. With over 1,000 published studies supporting creatine's safety and efficacy, this is one of the most evidence-based supplements you can take.
Quick Summary
Single-ingredient product with clear labeling. Uses branded Creapure creatine with third-party testing. No proprietary blends or hidden ingredients.
Creatine monohydrate is the single most researched and effective supplement for improving high-intensity exercise performance. With over 1,000 published studies, the evidence is overwhelming for strength gains, muscle growth, and performance enhancement.
Micronized form ensures excellent mixability and absorption. Creatine monohydrate is well-absorbed orally with ~95% bioavailability.
One of the most extensively studied supplements with exceptional safety profile. No serious adverse effects in healthy individuals even with long-term use.
Ingredient Breakdown
This product contains a single active ingredient: 100% pure creatine monohydrate. The micronized form has smaller particles for better mixing and absorption. Here's how the dosage aligns with decades of clinical research.
Primary Ingredients
Creatine Monohydrate (Micronized)
ATP Production / Muscle Performance
The most researched and effective form of creatine. Works by increasing phosphocreatine stores in muscles, enhancing ATP regeneration during high-intensity exercise. Clinical trials consistently show 5-15% improvements in strength and power, 1-3kg increases in lean mass over 4-12 weeks, and enhanced performance in repeated high-intensity efforts. The maintenance dose of 3-5g daily is supported by decades of research, with optional loading phase of 20-25g for 5-7 days. Micronization reduces particle size for better mixing and potentially improved absorption. This product uses 99.9% pure Creapure, manufactured in Germany under strict quality controls.
Practical Recommendations
- Dosage: Take 5g daily (one serving). You can optionally do a loading phase of 20-25g daily (split into 4 doses) for 5-7 days to saturate muscles faster, but it's not necessary—daily 5g will achieve the same saturation in 3-4 weeks.
- Timing: Timing is not critical. Take it whenever convenient—pre-workout, post-workout, or with a meal. Consistency matters more than timing. Taking it with carbohydrates may slightly improve uptake but is optional.
- Hydration: Creatine causes water retention in muscles. Stay well-hydrated by drinking adequate water throughout the day, especially during exercise.
- Medical Consultation: While creatine is very safe, consult a healthcare provider if you have pre-existing kidney conditions or are taking medications that affect kidney function.
Is it Safe?
Creatine monohydrate is one of the most extensively studied supplements with an exceptional safety profile. This product uses Creapure, a premium German-manufactured creatine known for its purity (99.9%). It's third-party tested under the Informed Choice program for banned substances, making it safe for athletes. The unflavored version contains no additives, fillers, or artificial ingredients.
Safety & Considerations
- Water Weight Gain: The only consistent side effect is weight gain (1-3kg) from increased water retention in muscles. This is not fat gain and is actually part of how creatine works. Stay well-hydrated.
- Kidney Myths Debunked: Despite persistent myths, over 20 years of research shows no adverse effects on kidney function in healthy individuals. Studies up to 5 years show no kidney damage. If you have pre-existing kidney conditions, consult your doctor.
- GI Distress (Rare): Some people experience mild stomach upset when taking large doses on an empty stomach. Take with food or split doses if this occurs. The loading phase is optional.
- No Cycling Needed: You don't need to cycle on and off creatine. Long-term continuous use (up to 5+ years) has been studied and shown to be safe. Your body continues producing its own creatine even while supplementing.
The Science
Creatine monohydrate is perhaps the single most effective supplement for high-intensity exercise performance. Over 1,000 studies have demonstrated its benefits for increasing strength, power, muscle mass, and exercise performance. Recent research also suggests potential cognitive benefits, particularly for memory and information processing. This product's 5g dose aligns perfectly with the clinical maintenance dose used in research.
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