So, save your money and stick to the stuff that just works, and that's monohydrate.

所以，想要能省钱，能长期坚持服用并有效肌酸，那就一水化合物。

So I tell people, just take creatine monohydrate.

所以我告诉人们，只服用一水肌酸。

I take creatine monohydrate, and I have for years.

我服用一水肌酸，已经服用多年了。

Creatine monohydrate has by far the most evidence of its benefits and other creatine forms have never demonstrated to be superior.

到前止，一水肌酸益处最多，其他肌酸形式还未表现出优越性。

Consuming five to 10 grams of creatine monohydrate per day is going to benefit strength and muscle mass and likely cognition to some extent.

每天摄入 5 到 10 克一水肌酸将有益于力量和肌肉质量，并可能在一定程度上提高认知能力。

Because yeah, you could – maybe some experiments got faked or maybe they had – but when it's done over – let's take something like creatine monohydrate, right?

因， 你可以——也许有些实验伪造， 或者也许他们已经伪造了——但当它完成时——让我们采取像一水肌酸这样东西，对吗？

Overall, it's a " good" supplement for fitness and health, and considering how inexpensive it, especially the most effective form of creatine, creatine monohydrate, compared to other supplements, it really is quite a no-brainer first supplement to take.

总来说，它一种“很好”健身和健康营养品，考虑到它多么便宜，尤其肌酸最有效形式，一水肌酸，与其他补充相比，它真一个很容易接受营养品。