Animal Creatine (Monohydrate) - Universal Nutrition
Product: 5 g per scoop | 300 g (60 servings) Brand: Universal Nutrition Primary Use: Strength, power output, muscle mass, exercise performanceForm & Bioavailability
Form: Creatine Monohydrate Purity: Standard monohydrate (most researched form)| Creatine Form | Research Support | Cost |
| ---------------|------------------|------ |
| Monohydrate | Extensive (gold standard) | Low |
| HCl | Limited | Medium |
| Buffered (Kre-Alkalyn) | No advantage shown | High |
| Ethyl Ester | Inferior | Medium |
Creatine monohydrate is the most studied and cost-effective form. No other form has demonstrated superiority.
Mechanism
Creatine increases phosphocreatine stores in muscle, enabling faster ATP regeneration during high-intensity exercise. This translates to:
- More reps/sets before fatigue
- Greater power output
- Enhanced recovery between sets
- Increased training volume → more muscle growth over time
Also emerging evidence for cognitive benefits (brain creatine stores).
Dosing
Loading Protocol (Optional)
- Loading: 20-25 g/day (split into 4-5 doses) for 5-7 days
- Purpose: Saturates muscle creatine stores quickly
Maintenance Protocol
- Standard: 3-5 g/day (this product provides 5 g)
- Without loading: Takes ~4 weeks to reach same saturation
Timing
- Timing: Any time; post-workout may have slight advantage
- With carbs: May enhance uptake slightly
- Duration: Continuous; no cycling necessary
Safety
Common side effects:- Water retention (initial, intracellular—not bloating)
- Weight gain (water + muscle over time)
- 🟢 Generally very safe: No significant drug interactions
- 🟢 Caffeine: Earlier concerns debunked; can combine
- 🟢 NSAIDs: Theoretical kidney concern at high doses; likely fine
- Does NOT cause kidney damage in healthy individuals
- Does NOT cause dehydration or cramping
- Does NOT need to be cycled
Evidence Quality
Strong evidence (decades of research, hundreds of studies) for:- Increased strength and power
- Enhanced muscle mass (with training)
- Improved high-intensity exercise capacity
- Safe for long-term use (up to 5 years studied)
- Cognitive function (especially under stress/sleep deprivation)
- Brain health (neuroprotection)
- Recovery from injury
- Bone health (with exercise)
- Blood sugar regulation
ISSN Position Stand: "Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes."
Product Assessment
Positives:- Pure creatine monohydrate (the gold standard)
- 5 g per serving (exact research dose)
- Simple, unflavored formula
- 60 servings per container (2-month supply)
- From established brand (Universal Nutrition)
- Cost-effective
- No third-party testing certification mentioned (Creapure would be premium)
- Basic product without added ingredients
- May want to verify it dissolves well
Who Should Take Creatine
Almost everyone can benefit:
- Strength athletes and bodybuilders
- Power/sprint athletes
- Team sport athletes
- Recreational exercisers
- Vegetarians/vegans (lower baseline creatine)
- Older adults (muscle preservation)
- Possibly: those seeking cognitive benefits
Who Should Be Cautious
- Pre-existing kidney disease (consult physician)
- Those uncomfortable with initial water weight
- Competition athletes with weight classes (timing consideration)
Usage Tips
1. Consistency matters more than timing
2. No need to load (just takes longer without it)
3. Mix with any liquid (water, juice, protein shake)
4. Store in cool, dry place
5. Don't exceed 5g/day for maintenance (no additional benefit)
Verdict
Creatine monohydrate is the most evidence-backed sports supplement available—period. This product provides the researched dose in the researched form. Simple, effective, and cost-efficient. If you do any form of resistance or high-intensity training, creatine should be in your stack.
*Research compiled using supplement-researcher methodology*