Creatine is one of the most commonly used and researched sports supplements shown to improve physical performance. A daily intake of 5g creatine monohydrate after an initial loading phase has been shown to increases physical performance in successive bursts of short term high intensity exercise and also increase strength and muscle mass when used in combination with resistance exercise. Creatine in combination with a high carbohydrate intake has been shown to promote muscle glycogen stores and thereby improve prolonged activities. This may be a useful strategy when matches or competitions happen within short periods of time.
This 300g tub provides 60 x 5g servings.
Creatine helps muscles produce energy, especially during short intense activities like weightlifting or sprinting. Athletes who wish to maximise their performance when power, speed and strength are important factors should supplement with creatine.
About This Product
Creatine monohydrate is a naturally occurring and non-essential compound that can be obtained through the diet or synthesised in the liver and kidneys. Once synthesised, creatine is predominantly stored in the muscles where it also exists in a phosphorylated form known as phosphocreatine. The amount of creatine consumed in normal diets is generally not sufficient to enhance muscle creatine and phosphocreatine stores. Therefore, athletes often supplement with creatine monohydrate.
The body naturally makes creatine in the liver, kidneys and pancreas and is made up of three amino acids: L-Arginine, L-Glycine and L-Methionine. However, we can only make half of the daily creatine that our bodies require, making creatine supplementation a must for any keen athlete looking to increase physical performance in short-term, high intensity exercise.
Human muscle has an upper limit of total creatine which can be reached by supplementing with creatine. Although creatine is found in meat and fish (not plants), the level of increasing muscle creatine by diet alone is unlikely to be achieved even when consuming large portions of meat/fish.
Athletes who are vegetarians or vegans have lower levels of muscle creatine compared with those who eat meat and fish. Consequently, vegetarians and vegans would be advised to consider creatine ingestion to elevate muscle creatine. Ageing athletes are also likely to benefit from creatine supplementation.
Using Creatine
Creatine loading is a strategy to quickly enhance the amount of creatine stored in your muscles which has been shown to increase physical performance. It involves taking a higher dose of creatine (typically 20 grams per day) for a short period of days. After the loading phase, you can maintain your creatine stores by taking a 5g daily dose.
Directions
Loading Phase: Add 2 level scoops of creatine (10g) to 300ml of water, shake well and consume. A sugar free cordial can be added to improve the taste. Repeat this daily in order to consume a 10g dose of creatine for 5 days. Do not exceed maximum daily dose of 20g.
Daily Maintenance Phase: Add 1 level scoop of creatine (5g) to 300ml of water, shake well and consume. A sugar free cordial can be added to improve the taste.
Pack Size:
300g Tub providing 60 x 5g servings