GYMBROs Pure Creatine Monohydrate is a pharmaceutical grade, non-GMO supplement with zero additives. It is micronised for easy mixing and fast absorption, and flavourless making it perfect to consume on its own or to combine with to other supplements and drinks.
Creatine monohydrate is a popular dietary supplement widely used by athletes and fitness enthusiasts to enhance physical performance. It is a naturally occurring compound found in small amounts in certain foods and synthesized by the body.
Supplementation is often required to obtain Creatine saturation and this can provide several benefits:
Energy Production - Studies show Creatine helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells, leading to increased energy availability.
Strength & Power - Creatine supplementation has been shown to improve strength & power output, allowing individuals to generate more force during short burst exercises. This can lead to greater muscle growth and improved athletic performance.
Muscle Growth - Creatine can increase water content in muscle cells, creating a more favourable environment for muscle growth. It may also stimulate muscle protein synthesis, contributing to muscle hypertrophy (growth).
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HOW MUCH: Add 5g (approx 1 scoop) into 300ml water and mix. Consume immediately.
HOW OFTEN: Try to take at approximately the same time every day.
LOADING PHASE: An initial loading phase of creatine supplementation has been shown to maximize creatine's benefits by quickly achieving creatine saturation in the muscles. Here's a quick summary of how to take creatine during the loading phase:
- Dosage: During the loading phase, a common recommendation is to take around 20 grams of creatine per day, divided into 4-5 equal doses. This higher intake is temporary and usually lasts for 5-7 days.
- Frequency: Spread the daily creatine intake evenly throughout the day to maintain consistent levels in the bloodstream. This may involve taking 4-5 doses of 5 grams each.
- Timing: It's advisable to take creatine with a source of carbohydrates and protein to enhance absorption. Many people choose to mix creatine with a post-workout shake or a meal.
- Form: Creatine monohydrate is the most researched and commonly used form. It's highly soluble and cost-effective. Mix the creatine powder with water or a beverage of your choice.
- Hydration: Ensure proper hydration while taking creatine, as it may increase water retention in the muscles. Drinking plenty of water throughout the day is essential.
- Duration: The loading phase typically lasts for 5-7 days. After the loading phase, individuals often transition to a maintenance phase, where they consume a lower, regular dose of creatine to maintain elevated muscle levels.
- Consultation: Before starting any creatine supplementation regimen, it's advisable to consult with a healthcare professional or a sports nutritionist, especially if you have any pre-existing health conditions.
