Creatine Monohydrate

What this is. Creatine monohydrate, the most studied sports supplement there is. Taken daily to help with strength, power and training volume.

This is the one where the number on the front is the same number the research uses. Five grams of creatine monohydrate per scoop. Nothing else in the tub.

What you are actually getting, per scoop (5 g)

• Creatine Monohydrate — 5 g

Worth knowing before you buy

Creatine monohydrate is the most heavily studied supplement in sports nutrition, and 3–5 g a day is the maintenance dose used across that literature. A scoop here is 5 g. We are not shading the number to make the tub last longer.

You do not need a loading phase. Loading (around 20 g a day for a week) fills muscle stores faster; 5 g a day gets to the same place in three to four weeks. Both end up in the same spot.

Monohydrate is the plain form, and it is the one with the evidence. The HCl, buffered and “advanced” versions cost more per gram and none of them has been shown to beat monohydrate.

There is no flavouring, no sweetener and no filler. It is a fine white powder that does not fully dissolve in cold water — that is normal for monohydrate, not a fault.

How to take it

One scoop (5 g) in 6–8 oz of cold water or a drink you like, once a day, at whatever time suits you. Drink it within about ten minutes of mixing. Taking it consistently matters more than taking it at a particular hour. 150 g — 30 scoops, a 30-day supply.

Other ingredients

None. The tub is creatine monohydrate.

Cautions

Creatine draws water into muscle, so keep your normal fluid intake up. If you have kidney disease, or take medication that affects the kidneys, speak to your doctor before starting.

Keep out of the reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place. Do not exceed the recommended dose. If you are pregnant, nursing, under 18 or living with a medical condition, speak to your doctor or pharmacist first.

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.