Creatine Monohydrate (30 pack)

Creatine monohydrate is one of the most well-researched supplements, proven to increase muscle mass, improve high-intensity exercise performance, and enhance recovery. It works by increasing energy availability during high-intensity activity and may also provide cognitive and mental health benefits. Studies show creatine helps build strength, power, and lean muscle while supporting faster post-workout recovery.

The general recommendation is 5 grams per day for maintenance dosing. For faster results, a loading phase of 5g taken four or five times daily for 5-7 days is most effective for increasing muscle creatine levels. You can calculate your loading dose by multiplying your weight in kg by 0.3. Loading saturates muscles quickly but isn't required - consistent daily dosing works too. Each sachet of Puresport creatine monohydrate contains 5g.

Evidence-based research shows creatine is relatively well tolerated, especially at recommended dosages of 3-5g/day. Creatine monohydrate is one of the safest and best-studied supplements. Minor side effects may include temporary water retention during loading. Studies show that loading up on higher doses offers no advantages and just puts more stress on kidneys.

Creatine general:
Antonio et al - 2021 - Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w  

Glycogen resynthesis and recovery:
Loon et al - 2004 - Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle. https://pubmed.ncbi.nlm.nih.gov/14507259/  

Heat tolerance and hydration:
The effects of creatine and glycerol hyperhydration on running economy in well trained runners. https://pmc.ncbi.nlm.nih.gov/articles/PMC3283512/ 

Greenwood et al - 2003 - Creatine supplementation during collage football training does not increase the incidence of cramping or injury. https://pubmed.ncbi.nlm.nih.gov/12701814/

Creatine timing is flexible since it builds up in muscles over time rather than providing immediate effects. Many take it post-workout with carbs for better uptake, while others prefer pre-workout or any consistent time daily. Both loading and gradual intake approaches effectively increase muscle creatine stores. Consistency matters more than specific timing for long-term muscle saturation.

Creatine monohydrate is the most commonly used form and the one most studied. Other forms do not offer any extra benefits. Alternative forms like magnesium-creatine chelate, creatine citrate, malate, ethyl ester, nitrate, and pyruvate have been tested but don't reliably work better than creatine monohydrate and are typically more expensive. Choose creatine monohydrate for proven results and best value.

Creatine supports intramuscular hydration, meaning it increases water content inside muscle cells, not under the skin. Studies show this does not lead to bloating when taken in recommended doses.