The authorised claim is based on a daily intake of 3 g of creatine. Most powders here give 5 g a scoop. Follow the serving on the label.
Do I need to load creatine?
No. Loading is optional. A steady daily serving builds up your muscle creatine stores over about three to four weeks; a loading phase gets there sooner.
Should I take creatine on rest days?
Yes. Take it every day, at any time that suits you. Taking it consistently matters more than the time of day.
Creatine: powders, gummies and chews
Creatine is one of the most widely studied sports supplements. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Want more in one scoop? RAW Nutrition Creatine + HMB combines the two. Inno Supps Max Strength is a caffeine-free pre-training powder with creatine HCl, betaine and glycerol.
Monohydrate or HCl?
Monohydrate is the form used in most studies. Creatine HCl is a different form that uses a smaller serving. Whichever you choose, check how much creatine each serving actually provides.
Brands we stock
RAW Nutrition, Primabolics, Cutler Nutrition, Inspired Nutra and CreaChew. Creatine has no taste in its unflavoured form, so it is easy to add to the protein shake you already have.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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