Creatine Monohydrate Powder

What is creatine monohydrate?

Creatine monohydrate is a form of creatine, a naturally occurring compound found in small amounts in certain foods and synthesised in the human body, primarily in the liver and kidneys.

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.

SCIENTIFIC STUDIES

Several studies have investigated the effects of creatine monohydrate. We have summarised the most interesting results.

Participants taking creatine for 12 weeks experienced significant improvements in chest strength (21% increase), leg strength (18% increase), and biceps strength (23% increase). In comparison, the placebo group only experienced a 9% increase in chest press strength, a 16% increase in leg extension strength, and an 8% increase in biceps curl strength.

Participants

20 male and female patients with Parkinson’s disease, with an average age of 63

Study Length

12 Weeks

doi: 10.1177/1545968306293449

Participants taking creatine for 12 weeks experienced a 3.3kg increase in lean body mass (from 54.2kg to 57.5kg), compared to a modest 1.3kg increase in the placebo group (from 50.8kg to 52.1kg). Additionally, the total amount of weight lifted and the number of repetitions performed in gym sessions throughout the study were 31% greater in the creatine group than in the placebo group.

Participants

30 men aged 60 to 84

Study Length

12 Weeks

doi: 10.1097/00005768-200112000-00021

Significant increase in muscle thickness in elbow flexor muscles (the biceps brachii, brachialis and brachioradialis) after 6 weeks of Creatine supplementation.

Participants

38 physically active men and women aged 21 to 28

Study Length

6 Weeks

doi: 10.1519/JSC.0b013e3181e7419a

10.3% increase in arm muscle thickness after 6 weeks of Creatine supplementation, compared to a 6.3% increase following placebo supplementation. Lean arm muscle mass increased by 12.8% in the creatine group, compared to a 6.5% increase in the placebo group.

Participants

21 men and women with an average age between 25 and 30

Study Length

6 Weeks

doi: 10.1249/01.mss.0000142301.70419.c6

Leg press strength increased by 144 kg after 8 weeks of creatine supplementation, compared to an 84kg increase among participants taking the placebo.

Participants

24 male participants aged 50 and older

Study Length

8 Weeks

doi: 10.1139/apnm-2019-0066

If you wish to read every scientific study in more detail, check out our scientific studies database.

How to use

5 grams per day

Take 5 grams dissolved in water, ideally 30-60 minutes before training.
With or Without Food

Taking creatine on an empty stomach might lead to faster absorption, but it can also cause some stomach discomfort in certain individuals.

SEE WHAT OUR CUSTOMERS ARE SAYING

Creatine

Great addition to the Tongkat Ali bundle
Definitely feel the muscle fullness and a few extra reps in the gym 😃

Does the job

I can actually see the improvements on my pumps and the additional strength I have on workouts, even if it’s slightly noticeable (could be placebo, who knows), but been having good effects on how I see my body. Just make sure you don’t get too dependant on it

Great stuff

Personally been taking this for about 4 months now and I believe it has helped me with my performance in the gym. One things that worth mentioning is that no, this is not a muscle growth supplement and it’s not a PED, it simply increases the amount of energy your muscles have meaning you can do more reps.

Good early results.

Cant really sat anything different than what everybody as said. After using this product just for a few weeks, I looked in the mirror this morning, and my arms have definitely increased in size! Yes I know exercise helps as well, but this product seems to enhance that.

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Creatine Monohydrate

(30 Servings / Unflavoured)

£14.99

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Frequently Asked Questions

Is this vegan friendly?

Yes!

How long should I take it before I train?

30-60 minutes before you train, depending on your metabolism. Most people find that 40 minutes is the sweet spot.