Creatine Monohydrate | 500g

Mix 5g (scoop included) with 300ml liquid of choice until dissolved. May be consumed up to 1-2 times per day as required. Be sure to drink plenty of water when supplementing with Creatine Monohydrate.

Water/Fluid Intake

Creatine pulls water from other parts of the body to perform its work in cell volumization of the muscle. Make sure that you take sufficient fluid with the creatine (rule of thumb: 1 g creatine/100 ml fluid).

Creatine Supplementation Protocals

Outlined below are the most common methods for supplementing creatine:

• Rapid Loading Protocol

  The Rapid Loading Protocol will allow you to reach creatine saturation and experience the full effects of creatine within a week. At doses of 0.3 grams/kg/day or ~20 grams, divided into 4 doses, for 5-7 days. Following the 5-7 day loading phase a maintenance dose of 0.05 grams/kg/day or ~4 grams will help to remain at saturation.

• Slow Loading Protocol

  Some people believe that slow loading is not as effective as rapid as you may not be getting enough creatine to positively affect workout/exercise performance. Others have found this method to be very effective at doses of 3-5 grams/day. It should be noted that it takes significantly longer to reach creatine saturation and experience the full effects of creatine when using the Slow Loading Protocol.

• 3 days on 3 days off

  Take a daily dose of 0.3 grams/kg/day or ~20 grams, divided into 4 doses for 3 days and then no creatine for 3 days. Repeat.

Allergen advice: Contains no allergens.

Storage: Store in a dry, cool place away from direct sunlight. Reseal packaging immediately after use.

What is Creapure®?

Our creatine is Creapure. Creapure® brand of creatine monohydrate is manufactured in Germany and is known as being the purest and most effective creatine monohydrate in the world.

Are there side effects to creatine supplementation?

Oral creatine supplementation at a rate of 5-20 grams/day appears to be very safe and devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise and increasing the maximal force production of muscles.

Creatine saturation

There is a maximum amount of creatine that your body can store in your muscles, but stores are used during a workout and everyday metabolism (around 2 grams of creatine are used even if you do no exercise) means that supplementation is required to maintain optimal levels.

Can I take creatine with caffeine, i.e. tea or coffee?

Yes you can, in fact we suggest you consume creatine in a hot liquid as it will dissolve better. Many prior studies which show that creatine increases performance and muscle mass used tea or coffee to administer the creatine.

There is a common misconception that Creatine and Caffeine cannot be supplemented together as they will somehow counteract each others. There is no evidence of this so feel free to consume your creatine in a hot liquid.

Does creatine cause stress on the liver or kidneys?

Another common misconception. Unless you have a pre-existing medical condition you should expect creatine supplementation to be safe. Numerous studies have demonstrated that even long term creatine use does not lead to negative effects. If in doubt, always consult your doctor.

Gastrointestinal upset?

Fully dissolve your Creatine!! If your stomach feels upset or uncomfortable after consuming creatine, it is very likely that you have not fully dissolved it in liquid or are not consuming enough water after ingestion. When creatine is not fully dissolved it pulls water into the stomach and is likely to cause gastrointestinal upset. If you are having touble dissolving your creatine we suggest trying a hot liquid like tea or coffee.

How much liquid do I need?

100ml per gram of creatine is recommended. Creatine will also dissolve better in a hot liquid (such as tea or coffee) where you will only require around 50ml per gram. Don't worry about the heat damaging the creatine, it is stable to at least 97°C.

Creatine induced water retention / water bloat?

Creatine can cause water retention outside of the muscle cell in certain circumstances, most common when rapid loading with a dose that is too high. Unabsorbed creatine will sit outside of the target cell and attract water to the area. This creatine is fairly readily excreted by the body through urine.

• Properly dissolving creatine in adequate liquid
• Ensuring you are staying well hydrated throughout the day
• Possibly lowering your dose if you are rapid loading as your current dose may be too high
• Consuming your creatine with WPI, Dextrose or Maltodextrin as it will increase the uptake through the release of insulin

Muscular cramps and dehydration?

Firstly, when consuming Creatine it is important to ensure you stay adequately hydrated. Now assuming you are not dehydrating yourself, there is no valid evidence that suggests creatine supplementation can result in muscle cramps and dehydration.

It is sometimes suggested that individuals who are managing their weight and exercising intensely or in hot environments should avoid creatine supplementation. Current studies actually suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration.

If you keep your fluids up you shouldn't have a problem.

Do I have to cycle creatine?

There is absolutely no requirement to cycle Creatine. Creatine is a naturally occurring substance that does not appear to have any short or long term adverse health effects.