A battery your muscles keep charged for the first few seconds of hard work.
Muscle runs on ATP, but it only stores a couple of seconds’ worth. What extends that is phosphocreatine — a molecule sitting ready to hand its phosphate straight to spent ATP and regenerate it on the spot, without waiting for the slower energy systems to start up. That handoff is what carries you through a sprint, a heavy set, the last two reps.
- ✓ Refills the energy your muscles spend in the first seconds of effort
- ✓ The same reaction runs in the brain, which is why the research has widened well beyond the gym
- ✓ Monohydrate — the form used in the great majority of published studies
- ✓ 5g per scoop, 50 servings, unflavoured, nothing else added
Creatine is recognised as safe for healthy adults by the International Society of Sports Nutrition.
Vital Creatine Monohydrate
$33.90
As a person who has been taking creatine for a while now, I have to say that this creatine is of good quality. Firstly because it dissolves easily in liquid and does not have a chalky aftertaste. I can vouch for this because I have this product with water. Highly recommended.
See review details →What the trials measured
The International Society of Sports Nutrition’s 2017 position stand (Kreider and colleagues, Journal of the International Society of Sports Nutrition) counts over 500 peer-reviewed studies on creatine supplementation, and concluded that creatine monohydrate increases high-intensity exercise capacity and lean body mass during training.
In adults over 50, Chilibeck and colleagues (Open Access Journal of Sports Medicine, 2017) pooled 22 randomised trials in 721 adults and found that creatine taken alongside resistance training added 1.37kg more lean tissue mass than training with placebo, with greater gains in chest press and leg press strength.
At 5g a day of pure unflavoured creatine monohydrate, this is the simplest product we sell. No loading phase is necessary — Hultman and colleagues (Journal of Applied Physiology, 1996) found that 3g a day for 28 days raised muscle total creatine as much as a six-day 20g loading protocol.
Common Questions
Do I need a loading phase?
No. Hultman and colleagues (Journal of Applied Physiology, 1996) found that 3g a day for 28 days raised muscle total creatine as much as a six-day 20g loading protocol. Take 5g daily with plenty of water.
Does creatine cause bloating or water retention?
Creatine draws water into muscle cells. Any early change on the scale is intracellular water, not the puffiness people usually mean by bloating.
Is creatine safe for older adults?
The International Society of Sports Nutrition’s 2017 position stand considers creatine monohydrate safe for healthy people at recommended doses, and Chilibeck and colleagues (Open Access Journal of Sports Medicine, 2017) pooled 22 randomised trials in 721 adults over 50. If you have kidney disease, ask your doctor first.
†These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Customer Reviews
Some reviews on this page are from friends and family of the founder. Where that is the case, it is stated on the review itself. We do not offer payment, free product, or any other incentive in exchange for a review.
Write a ReviewSupplement Facts
Servings Per Container 50
This information is provided for educational purposes and is not medical advice. Consult your physician or a qualified healthcare provider before starting any supplement regimen — particularly if you are pregnant or nursing, taking prescription medication, or managing a diagnosed condition. Not intended for children.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.