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

所，想要能省钱，能长期坚持服用并有效，那就是一水化合物。

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

到目前为止，一水最多，其他形式还未表现出优越性。

So I tell people, just take creatine monohydrate.

所我告诉人们，只服用一水。

I take creatine monohydrate, and I have for years.

我服用一水，经服用多年了。

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 克一水将有于力量和肉质量，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?

因为是， 你可——也许有些实验是伪造， 或者也许他们经伪造了——但是当它完成时——让我们采取像一水这样东西，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，它是一种“很好”健身和健康营养品，考虑到它是多么便宜，尤其是最有效形式，一水，与其他补充相比，它真是一个很容易接受营养品。