Pure Micronised Creatine Monohydrate | Third Party Tested | 500g

Creatine monohydrate is produced through a carefully controlled manufacturing process in which naturally occurring compounds are combined to create pure creatine. The finished product is then purified, crystallised and micronised into a fine powder for better mixability.

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized within the human body, primarily in the liver, kidneys, and pancreas. It plays a crucial role in providing energy to cells, particularly during short bursts of intense physical activity, such as weightlifting, sprinting, and other high-intensity exercises.

Creatine, which occurs naturally in the body, plays a crucial role in the body’s energy metabolism. If energy is needed, ATP (form of energy body cells use to do their work) is converted to ADP (adenosine diphosphate). Eventually, the body turns ADP back into ATP using energy derived from food, but this takes time, and muscle cells can store only enough ATP to allow a few seconds of high-intensity work. Therefore, creatine supplementation is substantial to ensure high levels of phosphocreatine.

1. Enhanced exercise performance: Creatine supplementation has been shown to increase phosphocreatine stores in muscles, which can help regenerate ATP (adenosine triphosphate) during high-intensity activities like weightlifting, sprinting, and jumping. This allows you to perform better during short bursts of intense exercise.

2. Increased muscle strength and power: Studies have consistently demonstrated that creatine supplementation can lead to improvements in muscle strength and power, making it valuable for activities that require explosive movements.

3. Muscle growth and hypertrophy: Creatine may promote muscle growth by increasing water content in muscle cells and stimulating protein synthesis. This can result in greater muscle mass and improved body composition, especially when combined with resistance training.

4. Improved exercise recovery: Some research suggests that creatine supplementation can aid in reducing muscle damage and inflammation, potentially leading to faster recovery after intense workouts.

5. Brain health and cognitive benefits: Emerging research indicates that creatine might have positive effects on brain health and cognitive function. It may improve memory, attention, and cognitive processing, making it of interest for various neurological conditions and cognitive enhancement.

6. Safe and well-researched: Creatine has been extensively studied for decades, and numerous scientific studies support its safety and effectiveness when used as directed.

Adults have around 80–130 g of creatine in their bodies. Every day about 1–2 % of this creatine is broken down and excreted, so it has to be replenished. Given your daily requirement of creatine, consumption of meat and synthesis of creatine by your own body may only provide maintenance levels of creatine. The body’s need for creatine to maximize your creatine levels may be significantly greater and that is why a creatine supplement may be right for you.

Add 5g with 200ml water, protein shake or a beverage of your choice.

Mixing improves with lukewarm water.

Ideal to take post workout with protein and a carbohydrate blend to maximise benefits or in the morning.

Consume 1-2 times daily. A loading phase is not required.

1. Pre-Workout: Taking creatine before your workout is a popular option. Consuming it about 30 minutes before your exercise session allows it to be readily available during your training, potentially enhancing your performance.

2. Post-Workout: Some people prefer taking creatine immediately after their workout. This timing ensures that the creatine is absorbed and available during the crucial post-workout recovery phase.

3. Anytime: Creatine can be taken at any time of the day, regardless of whether you plan to exercise. The important factor is to be consistent with your daily intake.

4. Combining with Carbohydrates: Taking creatine with a carbohydrate source, like a sports drink or fruit juice, can enhance its absorption. Carbohydrates trigger an insulin release, which helps shuttle creatine into the muscles.

Creatine loading involves taking higher doses of creatine supplements for a short period, typically five to seven days, to rapidly saturate the muscles with creatine. The usual approach is to consume around 20 grams of creatine per day, divided into 4 equal doses throughout the day. 

The idea behind creatine loading is to quickly elevate muscle creatine levels to experience the benefits of increased strength, power, and exercise performance sooner than with a regular maintenance dose. After the loading phase, individuals usually switch to a lower maintenance dose to maintain elevated creatine levels in the muscles.

Creatine works by increasing the body's phosphocreatine stores, which helps to replenish ATP (adenosine triphosphate) more rapidly during high-intensity exercise. This can lead to improved exercise performance, allowing individuals to lift heavier weights or perform more repetitions during resistance training workouts.

When you consistently train with greater intensity and volume, it can stimulate muscle hypertrophy, leading to an increase in muscle size and mass over time. Additionally, creatine may also promote water retention within muscle cells, which can contribute to a temporary increase in muscle size.

Numerous scientific studies have demonstrated the effectiveness of creatine in enhancing muscle mass and strength when combined with appropriate resistance training. However, it's worth noting that individual responses to creatine supplementation can vary, and not everyone may experience the same level of benefit.