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

所以，想钱，长期坚持服用并有效的肌酸，那就是一水化合物。

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.

到前为止，一水肌酸的益处最多，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，并可在一定程度上提力。

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?

因为是的， 你可以——也许有些实验是伪造的， 或者也许他们已经伪造了——但是当它完成时——让我们采取像一水肌酸这样的东西，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.

总的来说，它是一种“很好的”健身和健康营养品，考虑到它是多么便宜，尤其是肌酸最有效的形式，一水肌酸，与其他补充相比，它真的是一个很容易接受的营养品。