Creatine - Micronised Monohydrate Powder

Pure micronised creatine monohydrate in powder form, providing 5g per serving. Creatine monohydrate is the most extensively researched sports and performance supplement available, with decades of evidence supporting its role in increasing strength, power output, muscle recovery and lean body mass. It works by replenishing phosphocreatine stores in muscle cells, allowing faster regeneration of ATP during high intensity effort.

Micronisation reduces the particle size of the powder, improving mixability and reducing the grittiness that standard creatine powders can have. This makes it easier to dissolve in water or other liquids. At 5g daily, this is the standard evidence based maintenance dose that will fully saturate muscle creatine stores within 3 to 4 weeks without a loading phase. Creatine monohydrate is also the most cost effective form, performing equally to more expensive variants like creatine HCl or buffered creatine in comparative research. Vegetarians and vegans often see a particularly strong response, as they have lower baseline creatine stores from a diet without meat.

Take one 5g serving (approximately one level teaspoon) per day, mixed into water or any beverage.

This can be taken as a single 5g dose or split into two 2.5g doses if preferred. Timing is not critical for daily maintenance. Taking it with food or after exercise is marginally supported by some research but consistency of daily intake matters far more than when you take it.

For optimal sporting performance, the dose can be increased. Drink plenty of water when supplementing creatine, as it draws water into muscle cells. Creatine does not need to be cycled. It is safe for continuous long term use at maintenance doses.