Raw Nutrition - Creatine Monohydrate

RAW Nutrition Creatine Monohydrate is pure, micronized Creatine Monohydrate — 5 grams per scoop, one ingredient in the unflavored version, Informed Sport certified, no additives, no fillers, no GMOs. The unflavored version contains nothing else: pure creatine, micronized for superior mixability and absorption, dissolving cleanly in water, coffee, protein shakes, or any beverage without the gritty residue that non-micronized creatine produces. Flavored options (Blue Raspberry, Fruit Punch, Cherry Limeade) add natural flavors, Sucralose, Citric Acid, and Malic Acid — zero sugar, virtually zero calories, no artificial colors. Informed Sport certified — every batch independently tested for 250+ WADA-prohibited substances before release. Safe for tested athletes. One of the most reviewed, highest-rated creatine monohydrate products in the RAW Nutrition catalog. Take 1 scoop daily, any time of day, with any liquid. Safe for men and women. California Prop 65 Warning applies.†

Supplement Facts — RAW Nutrition Creatine Monohydrate (Per 1 Scoop)

• Creatine Monohydrate (Micronized) — 5,000mg (5g)

• Unflavored version: Other Ingredients — None

• Flavored versions (Blue Raspberry, Fruit Punch, Cherry Limeade): Other Ingredients — Natural Flavors, Sucralose, Citric Acid, Malic Acid

• Zero sugar. Virtually zero calories. No artificial colors.

• 100% pure micronized Creatine Monohydrate — no fillers, no additives, no GMOs

• Informed Sport certified — every batch tested for 250+ WADA-prohibited substances

• Safe for tested athletes

• Available sizes: 30 servings and larger

• Take 1 scoop daily in 8-12oz of any liquid

• Timing is flexible — take before training, after training, or at any consistent daily time

• Take every day including rest days

• California Prop 65 Warning applies.

Why RAW Nutrition Creatine Stands Out in a Crowded Category

Creatine Monohydrate is a commodity supplement — virtually every brand sells it. The formula is identical: 5g of creatine per scoop, daily use, consistent results. The differentiators in this category are purity, manufacturing quality, and the batch-level third-party testing that ensures the labeled content is actually in the product. RAW Nutrition's creatine is micronized for clean dissolution, certified by Informed Sport at the batch level for prohibited substance testing, and has no additives or fillers in the unflavored version. User reviews consistently highlight two specific product quality attributes: complete grittiness-free dissolution (even when mixed into cold water without a shaker), and the genuinely neutral taste of the unflavored version — no bitterness, no aftertaste, appropriate for mixing into coffee without affecting flavor.†

What Creatine Monohydrate Does — The Evidence Base

Creatine Monohydrate is the most extensively researched ergogenic supplement in sports nutrition — this is not a marketing claim, it's a statement reflected in the scientific literature. Hundreds of peer-reviewed studies over four decades have documented creatine's effects on strength, power output, lean mass, and recovery across virtually every sport and training population. The International Society of Sports Nutrition (ISSN) position stand explicitly states that creatine monohydrate is the most effective ergogenic nutritional supplement currently available for athletes, with decades of research supporting its safety profile.†

Phosphocreatine and ATP Resynthesis

About 95% of the body's creatine is stored in skeletal muscle as phosphocreatine (PCr) — the immediate ATP buffer that donates its phosphate group to ADP during the first 5-10 seconds of maximum-intensity effort. When you supplement with creatine monohydrate daily, you increase those stores. Having more PCr readily available during training empowers muscle cells to resynthesize ATP faster during explosive efforts — more reps at a given weight, more power output per sprint, more total training volume before glycolytic fatigue intervenes. The performance benefit is real, consistent, and well-documented.†

Cell Volumization and Anabolic Signaling

Creatine is stored in muscle cells bound to water — uptake into muscle is accompanied by osmotic water influx that produces intracellular cell volumization. Muscles appear and feel fuller within 1-2 weeks of consistent creatine use. This is not merely aesthetic: intracellular hydration activates osmosensing pathways that upregulate muscle protein synthesis gene expression, contributing to the lean mass accrual documented in creatine research beyond what the acute phosphocreatine energy buffer alone would predict.†

Cognitive Performance and Long-Term Health

An increasingly robust body of research documents creatine's effects beyond muscle — particularly in cognitive performance under sleep deprivation or acute stress, neuroprotection during aging, and potential benefits for bone mineral density. A 2023 meta-analysis documented significant improvements in memory and intelligence from creatine supplementation across multiple randomized controlled trials. The brain is the second highest consumer of creatine in the body — supplemental creatine increases cerebral creatine stores and provides additional energy buffer for the high ATP demands of cognitive function.†

Micronized — Why Particle Size Matters

Micronization is a grinding process that reduces creatine particles to dramatically smaller sizes — increasing total surface area by orders of magnitude. The practical result: micronized creatine dissolves completely in liquid without settling to the bottom or leaving gritty residue. RAW Nutrition's creatine is specifically noted in user reviews for dissolving cleanly in cold water without shaking, and mixing transparently into coffee without affecting flavor. This is the quality attribute that separates well-manufactured micronized creatine from cheaper, non-micronized products that produce gritty, partially-dissolved drinks. At 5g per scoop, the entire dose is going into your system rather than settling at the bottom of the glass.†

Unflavored vs. Flavored — Which to Choose

The unflavored version has one ingredient: Creatine Monohydrate. Nothing else. It is the purest possible creatine supplement — ideal for athletes who mix creatine into protein shakes, pre-workouts, coffee, or other flavored beverages where an added flavor would conflict. It is genuinely neutral-tasting with the micronized grind — not the harsh bitterness of lower-quality creatine. The flavored options (Blue Raspberry, Fruit Punch, Cherry Limeade) use natural flavors and Sucralose at zero sugar and minimal calories — ideal for athletes who take creatine in water as a standalone drink and want something more enjoyable than plain water. Blue Raspberry is the consistently highest-reviewed flavor — described as genuinely delicious by creatine standards, light and refreshing, no grit, no aftertaste.†

The Timing Question — The Honest Answer

Creatine timing research has been studied extensively. The evidence suggests a modest advantage for post-workout versus pre-workout timing in some studies, but the magnitude of this difference is small compared to the advantage of consistent daily dosing over inconsistent or missed dosing. Take creatine when you will actually take it, every day — before training, after training, with breakfast, or in your morning coffee. The muscle creatine saturation that produces results takes 3-4 weeks to fully establish through consistent daily 5g supplementation, and it requires daily maintenance including on rest days. The single most important variable is consistency, not timing.†

Frequently Asked Questions

1. Do I need to do a loading phase?
   No — a loading phase (20g daily for 5-7 days) reaches full muscle creatine saturation faster but produces the same endpoint as consistent 5g daily dosing over 3-4 weeks. For most athletes, taking one scoop daily consistently produces full saturation within a month without the GI discomfort that high loading doses sometimes cause. Loading is optional, not required.†

2. Is RAW Creatine safe for tested athletes?
   Yes — with the highest available assurance. Creatine Monohydrate is not prohibited by WADA, NCAA, or any major sports governing body. It is one of the few supplements that sports governing bodies and sports science organizations explicitly recognize as safe and effective. RAW Nutrition's Informed Sport certification provides additional batch-level verification that no prohibited substances are present in each tub before it ships.†

3. What is the difference between the unflavored and flavored versions?
   The unflavored version contains one ingredient: Creatine Monohydrate. The flavored versions add Natural Flavors, Sucralose, Citric Acid, and Malic Acid — zero sugar, virtually zero calories, no artificial colors. The creatine content, quality, dose, and Informed Sport certification are identical across all versions. Choose unflavored for maximum versatility and purity; choose a flavor for a more enjoyable standalone drinking experience.†

4. How long before I notice results from creatine?
   Cell volumization (fuller, rounder muscle appearance) begins within 1-2 weeks of consistent daily use as muscle creatine stores increase and water follows. Strength and performance improvements become measurable over 3-4 weeks as phosphocreatine stores reach saturation. Cognitive performance benefits documented in research generally require 4-8 weeks of consistent use. Results depend entirely on consistent daily dosing — including rest days.†

How to Take RAW Nutrition Creatine Monohydrate

Mix 1 scoop (5g) in 8-12oz of any liquid daily. Timing is flexible — take before training, after training, with breakfast, or at any consistent daily time. Take every day including rest days — muscle creatine saturation requires daily maintenance. No loading phase required. Stay adequately hydrated — creatine increases intramuscular water retention and increases total daily water demand. Safe for continuous long-term use. Not for pregnant or nursing women without physician clearance. Consult a physician before use if you have kidney disease. California Prop 65 Warning applies.†

Why Buy at Get Yok'd

• Real-time inventory across all five Southern California stores

• Available in Burbank, Glendale, Glendale Galleria, Pasadena, and North Hollywood

• Authorized RAW Nutrition retailer — carrying RAW Creatine Monohydrate in unflavored and flavored options alongside the full RAW and CBUM lineup

• Staff who can help you incorporate creatine into a complete daily performance and wellness protocol

• One of the best loyalty programs in the supplement industry — earn rewards on every purchase

Who Should Exercise Caution with Creatine Monohydrate

• Individuals with chronic kidney disease or renal impairment should consult a physician — creatine metabolism increases creatinine excretion and can affect kidney function markers on lab tests in individuals with pre-existing conditions

• Individuals with liver disease should consult a physician

• Not for pregnant or nursing women without physician clearance

• Stay adequately hydrated — creatine increases intramuscular water retention and total daily water demand

• Consult a physician before use if taking any prescription medications

• California Prop 65 Warning applies.

• Keep out of reach of children.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.