One of the most studied of any sports product.

The unbeatable high creatine monohydrate can give a real edge to your chin-ups and squats, as creatine increases physical performance in successive bursts of short-term, high-intensity exercise.*

WHEN SHOULD YOU TAKE CREATINE?

Immediately pre or post-workout – just mix 3g with your favourite protein to support the growth and maintenance of muscle mass. Alternatively, you could add to water, milk or juice.

NEW TO CREATINE?

We recommend beginning with a five-day loading phase to reap maximum benefits. This means consume 3g four times a day at regular intervals to saturate your muscles with creatine, before starting the standard 3-5g a day recommended use.

For strength and power performance increases - we recommend (as above)

For general use you can take a daily maintenance dose of 3-5g (The dose is 1/16th of your body weight in g/kg. So if you weigh 80kg you need 5g per day)

THE SCIENCE

Overview

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle but also other organs. This is achieved by increasing the formation of adenosine triphosphate (ATP) the energy currency of the cell

Potential Benefits

Increases exercise tolerance

Increases muscle strength

Increases lean body mass

Increases power output

Preserves muscle as an anti-catabolic

Possible therapeutic potential for anti-ageing and cognitive benefits

Potential Adverse Effects

Creatine shifts the body to burn carbs more than fat, this is good for high-intensity exercise but may not be good for intensive fat loss.

Creatine is stored in the muscle with water and can increase muscle water weight, whilst there are no studies to suggest an increased tightness in muscle there is a mechanism by which creatine could in theory tighten muscles. Anecdotal reports exist amongst athletes to this effect.

Excessive creatine use may place strain on the kidney and liver although no effect was seen over a 12 week period of high protein intake and creatine supplementation according to; http://www.jissn.com/content/10/1/26

Care should be taken with athlete consuming multiple products some or all of which may contain creatine to avoid inadvertent overdosing of creatine.

Summary and Recommendations

Creatine is one of the most studied of all sports supplements with an excellent safety record and you can expect positive muscle performance improvements and potential cognitive and anti-catabolic effects occurring from supplementation as long as you do not exceed the recommended dosages. Use 1/16^th of your body weight in g/kg for example if you weigh 100kg you’d need to take 6.25g each day.

Creatine gets stored better in the presence of insulin and sodium so taking it with a milk-based or electrolyte fortified recovery drink is a good idea.

Follow an 8 weeks on 4 weeks off approach to creatine supplementation

Or a 1 month on 1 month off cycle

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