Creatine Monohydrate or Creatine with Electrolytes: Which Fits How You Train?
Plain creatine or creatine plus sodium, potassium and magnesium? A side-by-side look at what is in each scoop, and how to choose based on how much you sweat.
In short
Both are creatine monohydrate, the most studied form of creatine. Choose the plain scoop if you want one ingredient you can add to anything. Choose Creatine+ if your sessions are long or sweaty and you like having creatine and electrolytes in one drink.
What creatine is
Your body makes creatine from amino acids, and you also get some from meat and fish. Most of it is stored in your muscles, where it helps supply energy for short, intense efforts like lifting, sprinting and jumping.* That is why it is a staple for people who train.
Creatine monohydrate is the form used in most of the research, and it is the form in both of our creatine products. Studies commonly use 3 to 5 g a day, taken every day, including rest days.
What is in each scoop
| Creatine Monohydrate Powder | Creatine+ | |
|---|---|---|
| Creatine monohydrate | 5.6 g | 5,000 mg |
| Sodium | None | 1,000 mg (from sea salt) |
| Potassium | None | 200 mg |
| Magnesium | None | 60 mg (as malate) |
| Calories | 0 | 22 |
| Flavor | Unflavored | Flavored, sweetened with stevia |
| Servings per jar | 50 | 30 |
Who might prefer which
Creatine Monohydrate Powder
- You want a single ingredient and nothing else on the label.
- You plan to stir it into your protein shake, coffee or smoothie. It has no taste to speak of.
- You already drink an electrolyte product, or you keep an eye on your sodium.
Creatine+
- Your sessions are long, hot or sweaty: runs, classes, hybrid training, summer workouts.
- You tend to forget both your water and your creatine, and one flavored drink is easier to stick with.
- You like a drink you can sip during or after training.
A note on sodium
One scoop of Creatine+ has 1,000 mg of sodium, about 43% of the 2,300 mg Daily Value. The Dietary Guidelines for Americans recommend that adults keep sodium under 2,300 mg a day. If you limit sodium for any reason, including blood pressure, the plain powder is the simpler choice, and it is worth checking with your doctor.
How to take either one
- Creatine Monohydrate Powder: mix 1 scoop (5.6 g) with 6 to 8 oz of water, a protein shake or your favorite drink, once a day.
- Creatine+: mix 1 scoop with 8 to 12 oz of cold water, once a day. Many people drink it during or after training.
- No loading phase is needed. A steady daily scoop is the simplest routine.
- Drink plenty of water through the day.
Can you take both?
Both products are creatine, so pick one rather than taking both on the same day. If you like the plain powder most days but want electrolytes on long weekend sessions, you can swap Creatine+ in on those days instead.
Shop this guide
- Creatine Monohydrate Powder: 5.6 g per scoop, 50 servings, unflavored
- Creatine+: 5,000 mg creatine plus sodium, potassium and magnesium
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This guide is general information, not medical advice. If you are pregnant, nursing, under 18, taking medication or have a medical condition, talk to your doctor or pharmacist before starting a supplement.
