Creatine Monohydrate - Benefits, Usage and Product Information
The Lowdown on Creatine
Creatine monohydrate is one of the most researched sports supplements out there. When taken consistently, it can support:
- Increased strength and power in high-intensity efforts
- Increased lean mass over time
- Improved training performance and work capacity
- A small increase in body weight (mostly from water held inside muscle)
Creatine dosage:
You can use Creatine with or without a loading phase.
- Loading (optional): Scientific research shows that four 5-gram doses a day for five days is sufficient (or 0.25 grams per kilo of body weight per day).
- Maintenance: 2 to 5 grams (or 0.03 grams per kilogram of body weight) a day will keep your muscles saturated with enough extra Creatine.
Timing is flexibleâtake it daily at a time youâll remember. Around training is fine, but consistency matters more than the exact window.
The Australian Food Standards Code allows for a single daily dose of 3 grams of Creatine, though we note many users take in excess of this amount, and studies have been done on amounts well in excess of 3 grams with no negative effects.
Creatine can be combined well with:
Creatine Product Information:
Creatine is one of the most researched and widely studied nutritional supplements.
Regular supplementation can support strength gains and increases in muscle size by helping restore ATPâthe key energy source your body uses for muscular contractions.
Our Creatine Monohydrate is micronised to 200 mesh for excellent mixability and is 100% pharmaceutical grade.
What is Creatine?
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates. It helps supply energy to all cells in the body, primarily muscle, by increasing the formation of adenosine triphosphate (ATP).
Creatine was first identified in 1832 by Michel Eugène Chevreul, who discovered it in skeletal muscle and named it after the Greek word for meat, âkreasâ.
In the body, Creatine is produced in the liver and kidneys at a rate of around 2 grams per day from the amino acids arginine, glycine, and methionine. Most of it is transported via the blood and stored in muscle, heart, and other tissues. Inside muscle cells, Creatine is converted to phosphocreatine, a rapid energy reserve that fuels short bursts of high-intensity activity.
By increasing muscle Creatine stores through supplementation, athletes and gym-goers may experience improvements in strength, power, and performance during repeated short, intense efforts such as resistance training or sprinting. Creatine also helps replenish ATP more quickly, allowing muscles to work harder for longer.
What does Creatine do in the body?
Supplementing with Creatine increases the amount stored in your muscles, giving them an additional energy reserve alongside glycogen from carbohydrates. This extra fuel helps regenerate ATP, which supports short bursts of strength and power during training.
While small amounts of Creatine (around 1 gram per day) come from foods like meat and fish, this is generally not enough to optimise muscle Creatine stores for performance. Thatâs why Creatine supplementationâmost commonly in powdered formâis popular among athletes and gym-goers.
How well-proven is Creatine?
Creatine is one of the most researched sports supplements. Across many controlled studies, consistent use has been shown to support significant improvements in strength and power. Increases in body mass averaging 0.5 â 1 kg were observed, as well as decreases in body fat. It was once thought that this increase was due to water weight, but it has been proven that a significant amount of the gain is pure muscle.
For many years, Creatine has been one of the most proven sports supplements in studies (alongside Whey and BCAAs). It's also the best âbang for buckâ supplement money can buy, particularly in its Monohydrate form.
Have more questions about Creatine? Our Customer Service team are always happy to help guide you.
Nick is Bulk's Customer Service team's Technical Support Officer.
Which is our way of saying he's the guy whose job it is to answer your obscenely technical supplement questions.
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