252G / 84 SERVINGS
- Creatine increases physical performance in successive bursts of short term, high
- Certified by The Vegan Society
- Third party tested for quality and purity
WHAT IS CREATINE
Creatine is a substance that is found naturally in muscle cells.
Creatine increases physical performance in successive bursts of short term, high intensity exercise by assisting the production of ATP in the muscles.
Creatine is a popular sports supplement that is commonly used by athletes looking to increase their strength, power and performance.
It is one of the most scientifically studied supplements on the planet and is considered by the International Society of Sports Nutrition to be "the number one most effective supplement" for building muscle mass.
The benefits of creatine
Some of the scientifically proven benefits of creatine include:
- Increases our production of ATP, the key energy source for heavy lifting and intense exercise
- Enables more total work or volume in a training session
- Improves cell signalling and increases cellular hydration
- 'Significantly' enhances ability to build muscle and strength.
From a performance perspective, it is impossible to ignore the evidence that creatine really works. But what does the evidence show when it comes to our health?
In this article I will take a closer look at all of the research on creatine, so you can decide for yourself whether it is the right supplement for you.
Is creatine safe?
There are claims that creatine is unsafe and has side effects, but these claims are not supported by evidence.
In fact, creatine is one of the most tested supplements on the planet and is considered to have "an outstanding safety profile."
There have been many different studies on the long term effects of creatine consumption with no negative health consequences found in healthy individuals. The most comprehensive study of its kind examined more than 50 different blood markers and observed no adverse effects following 21 months of creatine supplementation.
And in another, subjects consumed a massive 30 grams of creatine for five years and also reported no adverse effects.
There are claims that creatine causes cramps or dehydration, but again the research doesn’t support this. In fact, studies suggest that creatine may actually reduce dehydration during endurance exercise in high heat, thanks to a greater retention of water in the muscle cells.
Furthermore, supplementing with creatine may offer additional health benefits including post-exercise recovery, injury prevention, thermoregulation and/or spinal cord neuroprotection.
Lastly, there is significant evidence that supplementing with creatine may improve memory and brain function, as well as protecting against neurological diseases like dementia and Alzheimer’s. So even if you do not take creatine for the performance benefits you may wish to consider taking it for these reasons.
The bottom line is that creatine is an exceptionally safe supplement with a wide range of proven benefits. There is no need to fear supplementing with creatine alongside a healthy and balanced diet.
HOW TO USE
Add 3 – 5g of creatine monohydrate to water, juice or a smoothie.
We recommend using it before or after a workout to maximise the uptake of creatine in the muscles. On rest days continue to supplement with creatine to maintain the uptake.
If you do not like the taste of creatine try adding a squeeze of lemon or lime juice to mask the bitterness.
Stay hydrated whilst using this supplement.
Do not exceed the recommended dose.
Do not use this product if you are under the age of 18, or are pregnant or nursing.
Serving Size 3g
Per 3g Serving
Creatine Monohydrate (micronised)