Description of Creatine 100% Monohydrate - GymBeam
Short summary
A dietary supplement with pure creatine monohydrate to support strength, explosiveness and performance during high-intensity physical activity. It is suitable for individuals who want to improve athletic performance, speed up recovery between sets and increase energy stores in the muscles.
9.0 / 10Our expert rating
Ingredient quality8.0
Formula transparency10.0
Effectiveness9.5
Safety9.5
Independent testing8.0
How to use
Mix 1 scoop (5 g) with approximately 250 ml of water or another beverage. Consume once daily, regardless of training time – evidence on the importance of timing (before or after training) is in fact mixed and shows no significant effect on the final outcome. For optimal results, use the product regularly every day, including on non-training days, as this is about gradual saturation of the muscles' creatine stores, which takes approximately 3-4 weeks when using a maintenance dose directly.
Pros and Cons
One of the most researched and scientifically supported sports ingredients (Kreider et al., 2017)
Publicly published report from the independent laboratory GBA Group (November 2024) on the product's purity – the only product in this category with batch-specific testing
Simple formula – only creatine monohydrate, without fillers or additives
5 g of creatine per dose – a dose within the clinically effective maintenance range (3-5 g/day)
Free from gluten, lactose and GMOs
May cause a temporary increase in body mass due to water retention in the muscles
Benefits are less pronounced in predominantly endurance (aerobic) sports
Effects develop gradually with regular use, not immediately
Without proper training and sufficient protein intake, additional benefits remain limited
Suitable for
Individuals who want to increase strength in weight training
Athletes who need rapid energy replenishment during short, repeated intense efforts
Active individuals who, with appropriate training and nutrition, want to support muscle mass gain
Team sport players (football, basketball, handball) with interval-based exertion
Vegans and vegetarians – creatine monohydrate is not of animal origin
Yes, creatine is not only useful for classic weightlifting. Its mechanism of action – faster regeneration of phosphocreatine for ATP resynthesis – is important in any activity involving repeated short, intense efforts, such as sprints, jumps and sudden changes of direction, which are characteristic precisely of team sports like football (Wu et al., 2025). The benefits are less pronounced in prolonged endurance (aerobic) efforts, where energy comes mainly from other metabolic pathways. For a football player, creatine can therefore make sense mainly to support explosiveness during sprints and faster recovery between intervals, rather than to improve aerobic endurance itself.
In healthy adults, there is no scientific evidence that standard doses of creatine (up to 5 g/day long-term) harm kidney function. A comprehensive review from 2023 explicitly refutes this belief and labels it a myth stemming from a misinterpretation of elevated serum creatinine – which is in fact an expected metabolic byproduct of creatine and not a sign of kidney damage (Antonio et al., 2023). A more recent review (Longobardi et al., 2025) confirms this, while also noting that individuals with pre-existing kidney disease should be cautious, consult a doctor before use, and preferably monitor kidney function using markers independent of creatinine (e.g., cystatin C).
Both approaches are scientifically supported; the difference lies only in the speed of reaching full muscle creatine saturation. A loading phase (approximately 20 g/day, split into 4 doses, for 5-7 days) leads to saturation faster, while directly using a maintenance dose of 3-5 g/day (such as 1 scoop or 5 g of this product) achieves the same result more gradually, in approximately 3-4 weeks (Kreider et al., 2017). For most recreational users, the second option is simpler, as it avoids larger portions and possible digestive discomfort that high single doses can cause.
Yes, the creatine monohydrate in this product is synthetically produced and contains no animal ingredients, making it suitable for vegans. Interestingly, the benefits for vegans and vegetarians from creatine can even be more noticeable than for omnivores – dietary sources of creatine are almost exclusively meat and fish, so individuals on a plant-based diet usually have lower baseline creatine stores in their muscles and consequently often respond to supplementation with a relatively greater improvement in performance. This does not indicate a health effect but rather a difference in baseline phosphocreatine stores compared to individuals who already regularly consume creatine through food.
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No major allergens listed.
Do not exceed the recommended daily dose (1 scoop or 5 g)
Not suitable for children, pregnant women and breastfeeding mothers
If you have kidney disease or other chronic health conditions, consult a doctor before use
Ingredients
Creatine monohydrate.
Form:Powder
Dose:1 scoop (5 g)
Available flavors:4 (Unflavored, Green Apple, Lemon-Lime, Mango-Passion Fruit)
Creatine monohydrate:5 g
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