Osterly Market Creatine Monohydrate Powder

Creatine monohydrate, micronised. Grams per scoop stated.

Micronised creatine monohydrate. Monohydrate is both the most studied form and the cheapest, and those two facts are not in tension.

What it's for

Creatine is stored in muscle and used to regenerate ATP during short, hard efforts. It is the most studied sports supplement in existence and one of the few that reliably works — for strength, power output and training volume. There is also a growing body of research on cognitive effects, particularly under sleep deprivation.

How to take it

• 5 g daily, mixed into water or juice
• Timing genuinely does not matter. Take it whenever you will remember
• A loading phase of 20 g a day for a week fills your stores faster; skipping it gets you to the same place in three to four weeks
• Drink normally. The old warnings about kidney damage in healthy people have not held up, but talk to a doctor if you have existing kidney disease

On the label

• Creatine monohydrate, micronised
• Grams per scoop stated
• Single ingredient

What this is not

• Not HCl, not buffered, not 'advanced'
• Not flavoured
• Not requiring a loading phase

The straight answer

Every alternative creatine form costs more and none has beaten monohydrate in a head-to-head. Five grams a day is the dose; loading is optional and mostly impatience.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Talk to your doctor before starting any supplement, especially if you are pregnant, nursing, or taking prescription medication.