Creatine Monohydrate Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of creatine monohydrate contains 0 calories, 0g protein, 0g carbs, and 0g fat. Creatine Monohydrate is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 0 kcal | 0% |
| Protein | 0.00g | 0% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 0.00g | 0% |
Is Creatine Monohydrate Good for You?
Creatine Monohydrate is a well-researched supplement that supports muscle energy production and athletic performance, making it beneficial for strength training and high-intensity exercise. It is composed of creatine, amino acids, and water, delivering compounds that help replenish ATP—your muscles’ primary energy source—during intense activity. Backed by decades of scientific evidence, it is one of the most studied and safe supplements available for fitness-focused individuals.
Key Health Benefits of Creatine Monohydrate
Enhances muscle energy during workouts — It is rich in creatine, which increases phosphocreatine stores in muscles and helps regenerate ATP during intense exercise, allowing you to perform more reps or maintain power output longer.
Supports muscle growth and strength gains — When combined with resistance training, it is shown to amplify muscle protein synthesis and strength development, helping you build lean muscle mass more effectively than training alone.
Improves cognitive function — Beyond muscles, it is beneficial for brain health; creatine supplementation has been linked to improved memory, focus, and mental clarity, particularly during periods of sleep deprivation or mental fatigue.
Increases workout performance and power output — It is particularly effective for activities lasting 30 seconds to 2 minutes, where it helps maintain maximal strength and explosive movements in sprinting, jumping, and weightlifting.
Supports recovery and reduces muscle damage — It is thought to help lower markers of muscle breakdown and inflammation, contributing to faster recovery between training sessions and reduced exercise-induced soreness.
How Does Creatine Monohydrate Compare?
Creatine Monohydrate stands out compared to other creatine forms like creatine ethyl ester or buffered creatine because it is the most extensively researched, cost-effective, and consistently delivers results across hundreds of peer-reviewed studies. While it is less soluble in water than some newer variants, it is superior in terms of long-term safety data and bioavailability at standard dosing protocols. Its proven track record makes it the gold standard for athletes and fitness enthusiasts seeking reliable muscle energy support.
Frequently Asked Questions
How many calories are in creatine monohydrate?
Creatine Monohydrate contains approximately 0 to negligible calories per serving (typically 5 grams), since it is composed almost entirely of creatine and water with no carbohydrates, fats, or proteins. This makes it an ideal supplement for those tracking calorie intake without adding significant energy to their diet.
Is creatine monohydrate good for weight loss?
While it is not a fat-burning supplement itself, it is useful during weight loss because it helps preserve muscle mass during caloric deficits by supporting high-intensity training performance. Additionally, it is often associated with a small increase in water retention within muscle cells—not subcutaneous fat—which can support muscle definition and strength maintenance while losing body fat.
Does creatine monohydrate contain any carbohydrates or sugar?
Creatine Monohydrate is virtually carbohydrate-free and sugar-free, making it suitable for ketogenic, low-carb, and other restricted carbohydrate diets. It is a pure amino acid derivative bonded to water, so it will not spike blood glucose or interfere with metabolic state.
Can vegans and vegetarians take creatine monohydrate?
Yes, it is completely vegan and vegetarian-friendly because it is synthesized in laboratories from non-animal precursor compounds. Unlike creatine obtained from meat sources, supplemental it is suitable for all dietary preferences and ethical choices.
How should you store creatine monohydrate, and does it expire?
Creatine Monohydrate should be stored in a cool, dry place away from direct sunlight and moisture, as it is hygroscopic and can clump if exposed to humidity. When stored properly, it is stable for several years and does not expire in the traditional sense, though it is best used within 2–3 years of purchase for optimal potency.
How to Track Creatine Monohydrate Nutrition with Gram
Logging your creatine monohydrate intake is seamless with the Gram app—simply search for the product by brand and serving size, and you’ll see a complete nutrient breakdown instantly. Our AI food scanner can also identify your supplement bottle in real-time, automatically populating your daily nutrition log with accurate dosing information. This makes it easy to monitor your supplementation alongside whole foods and ensure you’re meeting your overall nutrition targets.
Frequently Asked Questions
How many calories are in creatine monohydrate?
Creatine Monohydrate contains approximately 0 to negligible calories per serving (typically 5 grams), since it is composed almost entirely of creatine and water with no carbohydrates, fats, or proteins. This makes it an ideal supplement for those tracking calorie intake without adding significant energy to their diet.
Is creatine monohydrate good for weight loss?
While it is not a fat-burning supplement itself, it is useful during weight loss because it helps preserve muscle mass during caloric deficits by supporting high-intensity training performance. Additionally, it is often associated with a small increase in water retention within muscle cells—not subcutaneous fat—which can support muscle definition and strength maintenance while losing body fat.
Does creatine monohydrate contain any carbohydrates or sugar?
Creatine Monohydrate is virtually carbohydrate-free and sugar-free, making it suitable for ketogenic, low-carb, and other restricted carbohydrate diets. It is a pure amino acid derivative bonded to water, so it will not spike blood glucose or interfere with metabolic state.
Can vegans and vegetarians take creatine monohydrate?
Yes, it is completely vegan and vegetarian-friendly because it is synthesized in laboratories from non-animal precursor compounds. Unlike creatine obtained from meat sources, supplemental it is suitable for all dietary preferences and ethical choices.
How should you store creatine monohydrate, and does it expire?
Creatine Monohydrate should be stored in a cool, dry place away from direct sunlight and moisture, as it is hygroscopic and can clump if exposed to humidity. When stored properly, it is stable for several years and does not expire in the traditional sense, though it is best used within 2–3 years of purchase for optimal potency.
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Nutrition data sourced from USDA FoodData Central. Track creatine monohydrate and thousands of other foods with the Gram app.