Applied Nutrition Creatine Monohydrate Unflavoured – Creatine, Taste Unflavoured, Package 250g

What is creatine?

Creatine is a natural source of energy that helps your muscles recover and grow accordingly. It helps create a steady supply of energy in your muscles so they can keep working, especially while you're training.

About half of your body's supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jelly beans) comes from your diet, especially protein-rich foods like:

Red meat (pork, beef, and veal)

Seafood (fish and shellfish)

Animal milk (such as cow, goat, and sheep milk)

Your body produces the other half naturally in your liver, kidneys, and pancreas. They deliver about 95% of creatine to your skeletal muscles for use during physical activity. The rest goes to your heart, brain, and other tissues.

Are creatine supplements recommended for athletes?

Many athletes use creatine supplements. Professional sports organizations, the International Olympic Committee (IOC), and the National Collegiate Athletic Association (NCAA) allow athletes to use creatine supplements.

In addition to providing more energy and helping to increase muscle growth, creatine helps to:

Accelerate muscle recovery. When you exercise, you create microtears in your muscle fibers. As you recover, the microtears in your muscle fibers heal and your muscles get bigger. Creatine helps activate satellite cells in your muscles, which help the microtears heal.

Increases anabolic hormones. Anabolic hormones contribute to tissue growth and repair. These include insulin, human growth hormone (hGH), estrogen, and testosterone.

Increases water content in muscle cells. Better cellular hydration can increase muscle growth and reduce dehydration and muscle cramps.

Creatine can also increase the amount of phosphocreatine in your brain, which can help your memory.

Method of use: Add 1 serving (5g) to water, shake and consume. Use 1-2 times daily, preferably immediately before and after training. After 8 weeks of continuous use, take a 1-week break and start the cycle again.