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Creatine monohydrate is one of the most heavily researched performance ingredients available, second only to whey protein in terms of popularity.

Creatine monohydrate is one of the most heavily researched performance ingredients available, second only to whey protein in terms of popularity. As a natural compound, it is synthesised by the body from the amino acids arginine, glycine and methionine. It is stored predominantly in skeletal muscle, which accounts for the majority (about 95%); the remainder can be found in organs like the brain, liver and kidneys.

Essentially, creatine functions to power muscle contractions, because it has a direct role in the production of ATP (adenosine triphosphate). To explain further, ATP is a molecule that supplies each cell in the body with the energy necessary to function; it is involved in every chemical reaction that takes place. For this reason, it is sometimes referred to as a ‘high-energy’ molecule or ‘energy currency’. ATP fuels all muscle activity during exercise, which is the part we’re most concerned with.

Since it’s of utmost importance, the body can produce ATP in different ways; one of these involves the creatine that is present in muscle cells. This is able to sustain muscle contractions for just a short period before levels deplete (not surprisingly, this happens more quickly during very intense training sessions). Thereafter, ATP needs to be regenerated, which is where a further supply of creatine comes in: it’s able to feed into this metabolic pathway, and ultimately, increase the output of ATP.

Food sources of creatine include meat and fish, but for the average omnivore, this equates to about 1g a day. Taking a creatine supplement of up to 5g can help to increase muscle stores of creatine, which in turn, allows you to train with more intensity. It is also thought to help increase muscle mass, and improve your recovery rate. Furthermore, creatine can act as a buffer and thus, reduce the burning sensation produced through lactic acid build-up. Therefore, it has a versatile use – not only in bodybuilding/weight-training, but with endurance exercise and sports, too.

The creatine in supplement form is synthetic, and so it is suitable for vegetarians and vegans (who are likely to respond well to its use). It’s usually available in different forms, it’s most popular being creatine monohydrate, as either a neutral or flavoured powder, or in capsules. Some fitness experts recommend ‘loading’ creatine in order to saturate the muscles, especially for bodybuilding purposes. This involves taking 5g of creatine, four times daily for five days, before moving to the maintenance dose of 5g daily. It’s also worth noting that creatine absorption is said to be enhanced by fast-release carbs, and so supplementing creatine with your highest carb meal could prove beneficial.



Creatine

Grenade Creatine


500g Tub - 100 Servings
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£13.99
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Creatine 300

Pro Supps Creatine 300


300g Tub - 60 Servings
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Creatine Powder

Nutrisport Creatine Powder


600g - 150 Servings
  (7) 4.0
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£10.99
£18.95 | Save: £7.96
Creatine Monohydrate

Sci MX Creatine Monohydrate


500g - 100 Servings
  (1) 4.0
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£11.99
£22.99 | Save: £11.00
Creapure

PhD Nutrition Creapure


90 Caps - 45 Servings
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£6.99
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Creatine

PhD Nutrition Creatine


550g - 110 Servings
  (1) 4.0
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£19.99
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Ultimate Creatine

Optimum Health Ultimate Creatine


1kg Bag(s) - 200 Servings
  (3) 4.0
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£9.99
£27.99 | Save: £18.00
Creatine

Nutrisport Creatine


350 x 1000mg Tabs - 175 Servings
  (7) 4.0
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£10.99
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Creatine Bombs

Nutrisport Creatine Bombs


300 Tabs - 100 Servings
  (15) 3.5
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£18.95 | Save: £7.96
Creatine

Nutrisport Creatine


60 x 1000mg Tabs - 30 Servings
  (3) 4.0
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£3.99
£6.95 | Save: £2.96
Creatine Powder

Nutrisport Creatine Powder


1.2kg - 300 Servings
  (6) 4.5
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£16.99
£29.95 | Save: £12.96
Creatine

Grenade Creatine


250g Tub - 50 Servings
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£7.99
£13.00 | Save: £5.01
Creatine

Efectiv Nutrition Creatine


400g Tub - 80 Servings
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£11.99
£16.99 | Save: £5.00
DNA Creatine

BSN DNA Creatine


216g Tub - 60 Servings
  (1) 5.0
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£7.99
£15.99 | Save: £8.00
Creatine Monohydrate

Sci MX Creatine Monohydrate


250g - 50 Servings
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£7.99
£13.00 | Save: £5.01
Currently out of stock
Creapure Creatine

Reflex Nutrition Creapure Creatine


500g - 100 Servings
  (19) 4.5
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£17.99
£26.99 | Save: £9.00
Currently out of stock
Qualitine

Gaspari Nutrition Qualitine


300g - 60 Servings
  (1) 4.0
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£7.99
£11.99 | Save: £4.00
Currently out of stock
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