It depends on your lifestyle and goals, we recommend following our recommended usage guidelines.

Flavoured Serving: We recommend taking 4g of Creatine Monohydrate (1 heaped scoop of the BLACK scoop provided). 

Unflavoured Serving: We recommend taking 3g of Creatine Monohydrate (1 scoop of the BLACK scoop provided). 

Add to 150-200ml of chilled water in your Protein Works shaker. Shake well for 10 seconds and drink! We recommend taking 1-2 times daily.

Creatine is a compound made naturally by the body which is used as the primary form of energy for the muscles.

Yes, many foods naturally contain Creatine, such as tuna, salmon and beef. However, the Creatine content in these foods is considered below the dosage recommended in studies that would bring about an improved performance such as an increase in strength.

When taking Creatine Monohydrate, try to consume as much water as possible. If you are not correctly hydrated, then Creatine Monohydrate will not be properly absorbed, resulting in poor results.

Some studies have shown that if you do choose to load, then it helps you reach muscle creatine saturation point much quicker than if you didn't go through loading phase. However, others would argue you don't need to do this and results can be achieved without it. Therefore we recommend you trial both and see which supplement protocol your body responds to best.

Powdered Creatine is absorbed more rapidly by the bloodstream compared to that of a pill. Pills tend to have coatings on them so this slows down the absorption rate.

Yes, it is suitable for use for both vegans and vegetarians.

Yes, it is fine to take Creatine alongside other supplements. It has been recommended to maximise the uptake of Creatine to the muscle cells that it is taken with a simple sugar like dextrose. It has also been suggested that if you take Creatine Monohydrate, then to limit your intake of caffeine where possible.

We haven't heard of any nasty side effects from taking Protein Works Creatine Monohydrate. However, some users may experience slight stomach discomfort. If this does happen to you, then simply stop using for 7 days and re-start at a lower dosage level.