What is Creatine Monohydrate?
Creatine Monohydrate is one of the most researched sporting supplements on the market today, and for good reason too! Scientist and sports nutritionist alike will advocate this supplement for athletes undertaking high intensity exercise.
Creatine is stored within a muscle to a limited capacity, it is a molecule that plays a crucial role in the production of energy during very high intensity muscle contractions over a 1-10s period; think sprinting or lifting a weight all out.
When we maximally exert ourselves creatine can be the limiting factor in energy production. Creatine is used in the cells of our muscle to help regenerate energy but there is only so much available, taking up to 4 minutes to be fully restored. Thats where creatine powder comes in. If we can increase creatine stores we can improve our bodies capacity to maximally exert.
To get scientific - when we exert ourselves, a muscle will convert ATP (adenosine triphosphate) to energy leaving a useless ADP (adenosine diphosphate) molecule that must be rapidly converted back to ATP to sustain the effort.
ADP is converted back to ATP via a molecule called phosphocreatine. By donating its phosphate, ATP is formed leaving creatine.Therefore the faster we can reconvert creatine back to phosphocreatine, the faster we can reproduce ATP from ADP for muscle contractions.
As mentioned, phosphocreatines availability is limited, taking up to 4 minutes to be fully restored. Thats where creatine powder comes in. If we can increase creatine stores we can improve our bodies capacity to maximally exert.
Creatine Monohydrate Benefits
The benefits of Creatine Powder has made it into the force it is today, used for the recreational gym goer and elite athlete. The benefits found of Creatine Monohydrate range from contributing to increased muscle mass, improving energy levels, improving strength and overall improving physical performance in successive burst of short term high intensity exercise. Look at it this way, if you can do more reps or sprint for longer this means faster training adaptations.
Given the effectiveness of creatine, its safety is often a concern. Long term daily creatine usage (+2 years) has been studied, investigators found no adverse effects on kidney or liver function or blood pressure. Infact creatine has recently been investigated for its neuroprotective benefits but the jury is still undecided on this one. The future of creatine research is exciting.
Who is Creatine Monohydrate for?
Creatine Monohydrate is perfect for everyone but primarily those who take part in high intensity exercises such as footballers, cyclists, swimmers powerlifters and bodybuilders. As this powder has been made using a ‘200 mesh’ the particles have been refined to be easily dissolved in any shake or power;you can easily add it to any blend to make the ultimate concoction. Creatine Monohydrate can be easily added to any meal plan, diet and even any physique goal.
We are often asked whether females can supplement creatine. If you’re into sport or just trying to improve body composition then 100% you can. Creatine simply improves your output helping you achieve your goals faster.
Another concerned raised was regarding the increased weight through creatine supplementation. Whilst water is retained - the weight gained through this is negligible. With the increased training capacity - the benefits certainly greatly counter this.
What is Creatine Loading?
To speed up the process of muscle creatine storage within the muscle a loading protocol is often implemented. Although this is not essential, here's how. For the first 5-7 days take 0.3g per kg of bodyweight e.g. an 80kg should take 24g. Afterwards, you can reduce to a maintenance phase of 3-5g per day.
Why buy Creatine Monohydrate?
You should buy creatine monohydrate if you want to become the very best version of you. This supreme powder can help you build muscle mass, create energy and reduce fatigue. As described creatine monohydrate has been subjects to 100’s of tests, researching how it works in the body, so you can sip with confidence! Every single product that goes through the doors of THE PROTEIN WORKS goes through rigorous trials, from the source to the final product. We even perform taste tests and have our very own testing panel of sports nutrition connoisseurs, to make sure you love every ounce in our pouches.
Our Creatine Monohydrate is just one of the many creatine powders in our range. To see our full range - check out our creatine powder category
How Do You Flavour Creatine Monohydrate?
TPW™ Creatine Monohydrate can be easily added to your protein shake for convenience and is ideal post workout when your body is in its most absorbent state. But for those who prefer to take TPW™ Creatine Monohydrate as a preworkout, the TPW™ Product Development Team have developed a great tasting flavoured version using our unique flavours and colours. Available in both Green Apple Spike and Berry Blitz, it mixes easily into a fruity cordial drink to make consuming Creatine Monohydrate on its own much more palatable.
What's The Best Creatine Monohydrate?
Here at TPW™, you can have supreme confidence in the product quality and source of supply. We personally quality check every supplier and ingredient before giving it the TPW™ quality seal of approval. Traceability, quality, and consistency are the three things we demand on every single ingredient. This is the TPW™ philosophy that flows through every product we make and sets us apart in the world of sports nutrition today.
How is Your Creatine Monohydrate Made and Packaged?
Produced in-house at our own state of the art facility in the UK, it offers unparalleled levels of product purity and has been independently certified for the ultimate peace of mind. We don't make big claims about our products, we prefer to let customer ratings, reviews and feedback do the talking for us. We also offer an unprecedented LIFETIME GUARANTEE on every product you buy from The Protein Works™. This product is supplied in a re-sealable foil pouch to ensure freshness and a FREE scoop is included in every product.
* Disclaimer: Customer reviews are independent and based on personal experience. Individual results may vary. Products designed to be taken in conjunction with a balanced diet and training plan.
To ensure your product remains ultra fresh until you're ready to use it, when you order any 1kg sizes of Creatine Monohydrate, we will provide you with two, 500g foil pouches.
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Disclaimer: Customer reviews are independent and reflect customer's personal experiences. Individual results may vary. Products designed to be taken in conjunction with a balanced diet and training plan.
Serving Size: 5g
We recommend taking 5g of Creatine Monohydrate (2 scoops of the 5cc medium BLACK scoop provided) 1-2 times daily.
It has been suggested that the optimal way to take Creatine Monohydrate is through a "loading phase" followed by a "maintenance phase ". Although there are arguments for an against this approach, we have included guidance should you wish to follow this method.
Consume 3 x 5g servings on days 1-5
Consume 2 x 5g servings on days 6-10
Consume 1 x 5g serving on days 11-17
Consume 1 x 3g serving daily for 5 weeks.
Once cycle is complete, discontinue use for 1 week and then repeat cycle.
IMPORTANT: Before use, please check the included scoop is BLACK. If not, please contact us on 0845-4672411.>
Q. When should I use Creatine Monohydrate?
A. It depends on your lifestyle and goals, we recommend following our recommended usage guidelines.
Q. What is Creatine?
A. Creatine is a compound made naturally by the body which is used as the primary form of energy for the muscles.
Q. Can I get Creatine form natural whole foods?
A. 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. Therefore experts recommend using a Creatine Monohydrate supplement as the only effective way of getting enough Creatine into your diet to then enhance Adenosine Triphosphate production in the muscles.
Q. I have heard that you need to drink lots of water when taking Creatine Monohydrate?
A. 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.
Q. Is it essential that I have a "Loading Phase" when supplementing with Creatine Monohydrate?
A. 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.
Q. What is the difference between powdered and tablet forms of Creatine Monohydrate?
A. 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.
Q. Is all Creatine Monohydrate the same no matter what brand you use?
A. As with so many things in life, if you don't ask the right questions, you won't get the right answers! The quality of ingredient can vary significantly and therefore the potency will do too. In addition, just because a product may be called pure it doesn't mean that it necessarily is. We recommend you read the ingredients and nutritionals on the label to better understand exactly what you are buying. We can assure you that our products are 100% pure. At TPW™, we are committed to transparency and openness in all our products and that is why we provide a Product Profile for Creatine Monohydrate which gives a complete overview of the product's background including our approval, location of manufacture and money back guarantee applicability.
Q. Is TPW™ Creatine Monohydrate suitable for vegans and vegetarians?
A. Yes, it is suitable for use for both vegans and vegetarians.
Q. Can I use Creatine Monohydrate with other supplements?
A. 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.
Q. What if any side effects will I get from taking Creatine Monohydrate?
A. We haven't heard of any nasty side effects from taking TPW™ 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.
Q. Who should take / benefit from using Creatine Monohydrate?
A. Bodybuilders and strength athletes. Those new to weight training.