Creatine Monohydrate is one of the most commonly used and thoroughly tested sports supplements. Studies have shown time and time again that it can significantly increase strength, power, muscle volume, recovery and boost high intensity performance.
Creatine Monohydrate has been around for a long time. It’s one the most thoroughly researched supplements on the market and is known for significantly increasing muscle volume, strength, power, recovery and boosting high intensity performance. Many products have come and gone, but Creatine Monohydrate has remained due to its safety, cost effectiveness and results. You can be assured that nothing has been added or taken away during our production process and that our Creatine Monohydrate is 100% pure and of the finest quality.
1 week supply, 250g Powder, 500g Powder, 1kg Powder
For best results take Creatine Monohydrate with a meal or after training. We recommend taking between 3-5 grams (approximately 1 teaspoon) 1-2 times daily. You can also use the popular load and maintenance phase. To Creatine load, take 1 teaspoon 4-5 times daily for 5 days. After 5 days of loading, take 1 teaspoon 1-2 times daily for 3 weeks. Following 3 weeks maintenance, discontinue use for 1 week and then repeat the cycle again. When supplementing with Creatine Monohydrate, you should drink an extra 4 ounces of water for every 3g consumed.
100% Creatine Monohydrate 200 Mesh.
Food supplements should not be used as a substitute for a varied diet and healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or under medical supervision, please consult a doctor before use. Discontinue use and consult a doctor if adverse reactions occur. Not intended for use by persons under the age of 18. Keep out of reach of children. Store in a cool, dry place. Do not exceed the stated dose. Made in a facility that handles Milk, Soy, Egg, Gluten, Nuts and products thereof.
Here are some studies that support the content on this page. We’ve tried to present a good mix of relevant research and have included page links if you want to do some further reading. This is by no means an exhaustive list of the studies carried out on the effects of Creatine Monohydrate, but we hope that you find it useful nevertheless.
Burke, D.G., Chilibeck, P.D., Parise, G., Candow, D.G., Mahoney, D. & Tarnopolsky, M. (2003) Effect of creatine and weight training on muscle creatine and performance in vegetarians. Medicine and Science in Sports and Exercise, 35(11), 1946-1955.
Earnest, C.P., Snell, P.G., Rodriguez, R., Almada, A.L. & Mitchell, T.L. (1995) The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Neurologica Scandinavica, 153(2), 207-209.
Greenhaff, P.L., Bodin, K., Soderlund, K. & Hultman, E. (1994) Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. The American Journal of Physiology, 266(5), 725-730.
Ingwall, J.S. (1976) Creatine and the control of muscle-specific protein synthesis in cardiac and skeletal muscle. Circulation Research, 38(5), 115-123.
Izquierdo, M., Ibañez, J., González-Badillo, J.J. & Gorostiaga, E.M. (2002) Effects of creatine supplementation on muscle power, endurance, and sprint performance. Medicine and Science in Sports and Exercise 34(2), 332-343.
Jacobs, I., Bleue, S. & Goodman, J. (1997) Creatine ingestion increases anaerobic capacity and maximum accumulated oxygen deficit. Canadian Journal of Applied Physiology, 22(3), 231-243.
Jäger, R., Purpura, M., Shao, A., Inoue, T. & Kreider, R.B. (2011) Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 40(5), 1369-1383.
Kreider, R.B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., Cantler, E. & Almada, A.L. (1998) Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and Science in Sports and Exercise, 30(1), 73-82.
Pearson, D.R., Hamby, D.G., Russel, W. & Harris, T. (1999) Longterm effects of creatine monohydrate on strength and power. Journal of strength and Conditioning Research, 13(3), 187-192.
Poortmans, J.R. & Francaux, M. (1999) Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine and Science in Sports and Exercise, 31(8), 1108-1110.
Rae, C., Digney, A.L., McEwan, S.R. & Bates, T.C. (2003) Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings. The Biological sciences/The Royal Society, 270(1529), 2147-2150.
Rawson, E.S. & Volek, J.S. (2003) Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
Schilling, B.K., Stone, M.H., Utter, A., Kearney, J.T., Johnson, M., Coglianese, R., Smith, L., O’Bryant, H.S., Fry, A.C., Starks, M., Keith, R. & Stone, M.E. (2001) Creatine supplementation and health variables: a retrospective study. Medicine and Science in Sports and Exercise, 33(2), 183-188.
Volek, J.S., Duncan, N.D., Mazzetti, S.A., Staron, R.S., Putukian, M., Gómez, A.L., Pearson, D.R., Fink, W.J. & Kraemer, W.J. (1999) Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31(8), 1147-1156.
Ziegenfuss, T.N., Rogers, M., Lowery, L., Mullins, N., Mendel, R., Antonio, J. & Lemon, P. (2002) Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes. Nutrition, 18(5), 397-402.