Creatine monohydrate or Creatine nitrate?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Creatine monohydrate	Creatine nitrate
evidence level	A	C
Sources in the review	4	2
Category	Base	For the goal
Goals	Mass, Strength, Recomposition, Endurance	Endurance, Strength, Mass, Recomposition
Dosage	3-5 g per day continuously; a loading phase of 20 g/day (4x5 g) for 5-7 days speeds up saturation but is not mandatory. The form is monohydrate; alternative forms have shown no advantages.	3-5 g per day as a creatine source; some studies used doses up to 12 g. The dose that simultaneously provides the nitrate effect has not been determined
When to take	The time of intake has practically no effect on the result: daily intake matters, including on rest days. It is convenient to take with carbohydrate or protein food.	Daily, including on rest days; before training - as desired. The rationale for intake before exercise for the nitrate part has not been confirmed

The conclusion from the data. In the reference «Creatine monohydrate» Level A and 4 sources, while «Creatine nitrate» — Level C and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Creatine monohydrate

The most studied supplement: a consistent moderate improvement in strength and muscle gain

Creatine nitrate

There are very few data; no advantages over monohydrate have been shown

Sources for both items

Other comparisons

Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine Caffeine or Caffeine in chewing gum Caffeine or Theacrine