Creatine Monohydrate
Five grams a scoop in Hull. The most studied form of creatine: with resistance training it adds measurably to strength gains.
Written by R. Kessler · About Knurle · Editorial policy
The short answer
Creatine monohydrate is the most studied form of creatine. In a review of 22 studies, people who lifted while taking it gained 20% in strength against 12% on placebo. A loading phase fills muscle stores in about a week; a few grams a day gets to a similar place in about a month.
The form, and why it matters
Monohydrate is creatine bound to one molecule of water, and it is the form nearly all of the research used. Hull is unflavored monohydrate powder with nothing added, so a scoop is five grams of creatine and that is the whole ingredient list.
Typical dose
The loading routine described by the International Society of Sports Nutrition is five grams four times a day for five to seven days. In the study that compared approaches, three grams a day reached a similar muscle level over 28 days. Hull is five grams a scoop.
What the research shows
A review of 22 studies found strength rose 20% with creatine plus resistance training against 12% with training and placebo, and the number of reps rose 26% against 12%. In 31 men, 20 g a day for six days raised muscle creatine by about 20%, and 3 g a day got to a similar level more gradually. A systematic review of six trials in 281 healthy people found short-term memory and reasoning may improve; other kinds of thinking gave mixed results.
Who should be careful
The ISSN reports that studies of up to 30 g a day for five years found no harm in healthy people. If you have a kidney condition, are pregnant, nursing or under 18, or take regular medication, talk to your clinician first. Keep your water intake up.
Where it sits in our formulas
| Product | Form on the label | Amount per serving | % Daily Value |
|---|---|---|---|
| Hull | — | 5,000 mg | not established |
Sources
- Rawson and Volek, Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance, J Strength Cond Res
- Hultman et al., Muscle creatine loading in men, J Appl Physiol
- Kreider et al., ISSN position stand: safety and efficacy of creatine supplementation, J Int Soc Sports Nutr
- Avgerinos et al., Effects of creatine supplementation on cognitive function of healthy individuals, Exp Gerontol
Figures checked against the sources above on 21 September 2026.
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