Creatine Monohydrate

Creatine is a natural compound found in our muscle cells that helps produce energy during high-intensity exercise 1. Creatine monohydrate is the most common form of creatine, consisting of creatine bonded with a water molecule. A popular supplement among athletes and bodybuilders, it is one of the most heavily studied forms of creatine and has been shown to increase performance during exercise 2.

Add 1 scoop (5g) of powder with 250ml of water and consume daily.

The most common way to take creatine is to consume 3-5 grams per day, ideally with a meal or after exercise. It is recommended to take creatine daily, regardless of whether you are in a calorie surplus or deficit. It is also important to stay hydrated when taking creatine, as it can cause water retention in the muscles 5.

Timing of creatine supplementation: While creatine can be taken at any time of day, some research suggests that taking it immediately before or after exercise may be most effective for improving performance.
 

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Creatine Monohydrate (100%).

Pack size: 500g

Serving size: 1 scoop (5g)

Naturecan offers an exclusive and extensive range of high quality health supplements. All of our products are created using industry-leading technology and undergo rigorous testing practises with third parties in order to ensure product quality, customer safety and supply chain transparency.

How does creatine work?

Creatine works by increasing the availability of adenosine triphosphate (ATP) in the body. ATP is the primary source of energy for muscle contractions during high-intensity exercise. Creatine helps to convert adenosine diphosphate (ADP) back into ATP more quickly, which can help increase the availability of energy for the muscles 3.

Why does it make sense to supplement creatine?

Supplementing with creatine may help increase muscle strength, power, and endurance during short term high-intensity exercise 4,8. It has also been shown to help increase muscle mass and improve recovery between workouts. Additionally, creatine supplementation is relatively inexpensive and has very few side effects 4,8.

For which sports does creatine make sense?

Creatine may benefit athletes involved in high-intensity sports such as weightlifting, sprinting, and football. It can also be useful for endurance athletes such as long-distance runners, as it may help improve recovery between training sessions 5,8.

Is creatine safe?

Yes, Creatine is generally considered safe when taken within recommended dosages. However, there have been some reports of gastrointestinal issues, muscle cramping, and dehydration. It is important to speak with a healthcare professional before starting any new supplement regimen 6.

Difference creatine vs creapure potentially?

Creapure is a brand of creatine monohydrate that is produced in Germany and is known for its high purity and quality. While both regular creatine and creapure are forms of creatine monohydrate, creapure undergoes a more rigorous manufacturing process to ensure a higher level of purity. However, studies have not shown significant differences in the effectiveness of creapure versus regular creatine monohydrate.

Can creatine cause kidney damage?

There is no evidence that creatine supplementation causes kidney damage in healthy individuals who take it within recommended dosages. One study has shown that creatine is safe for the kidneys and may have a protective effect. However, individuals with pre-existing kidney conditions should consult with a healthcare professional before taking creatine. Also, more evidence is needed to support these findings 7.

How much creatine monohydrate per day?

We recommend 5g of powder with 250ml of water each day to obtain the benefits you’re looking for.

Can women take creatine monohydrate?

Of course. Women can take creatine and enjoy the same benefits as men.

How to mix creatine monohydrate with water?

As creatine monohydrate usually comes in powder form it needs to be mixed with water. Pour 250ml of water into a glass and stir until mixed. Or you can add it to your favourite shakes and smoothies to improve its taste and mixability.

Does creatine monohydrate expire?

Yes, they do. However, if stored in a cool, dry place, creatine monohydrate powder can often last beyond their best before date. Our creatine monohydrate product has a shelf life of 2 years.

Is creatine monohydrate vegan?

Yes, Naturecan’s creatine monohydrate powder is suitable for vegans.

Where is this product made?

This product is manufactured in the UK.

Is the raw material Halal and Kosher certified?

No, unfortunately not.

References

1. 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.
2. "Creatine: Uses, Side Effects, Interactions, Dosage, and Warning." WebMD, WebMD, www.webmd.com/vitamins/ai/ingredientmono-873/creatine.
3. "Creatine Supplementation and Exercise Performance: A Brief Review." Journal of Sports Science & Medicine, European Journal of Sport Science, 30 June 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6683098/.
4. "Creatine Supplementation." National Institutes of Health, Office of Dietary Supplements, 24 Feb. 2021, ods.od.nih.gov/factsheets/Creatine-HealthProfessional/ 
5. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. doi: 10.1123/ijsnem.13.2.198 https://pubmed.ncbi.nlm.nih.gov/12701815/ 
6. "The Effects of Creatine Supplementation on Athletic Performance." Journal of Strength and Conditioning Research, National Strength and Conditioning Association, 2017, journals.lww.com/nsca-jscr/Fulltext/2017/08000/The_Effects_of_Creatine_Supplementation_on.37.aspx.
7. "Creatine Supplementation and Exercise Performance: A Brief Review." Journal of Sports Science & Medicine, European Journal of Sport Science, 30 June 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6683098/.