Best Seller. GMO Free. Gluten Free. NSF certified sport, Informed sport. Estiminated to be back in stock:. Everything at a Glance GMO Free Gluten Free Vegan. Benefits Helps improve muscular endurance and recovery Provides nutrients your body needs to support optimal muscle function Designed to help increase strength and power Boosts energy levels and helps decrease recovery time.

How to Use Mix 1 scoop with fluid ounces of water or your preferred liquid daily. Function Creatine is a naturally produced amino acid that plays a vital role in the energy production process within your body Helps regenerate adenosine triphosphate ATP , the primary source of cellular energy Provides an additional energy reservoir and aids in maintaining optimal energy levels during intense physical activities May play a critical role in the brain by helping to create new nerve cells and by helping to protect existing nerve cells from damage.

Ingredients Creatine Monohydrate. Impeccably High Standards. The gold standard in creatine Creatine is a single-source ingredient with excellent solubility and zero taste. Momentous Creatine powder.

Creatine Monohydrate Chemical Structure. Expert Verified. Protocol Integration. Take Daily. Recommend 2 scoops daily for first week of supplementation. Mixes well with water or your preferred liquid.

Excellent solubility. Zero taste. Clinical Research. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury 2. Creatine in Health and Disease 3. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine 4.

Creatine Supplementation and Brain Health 5. Creatine Supplementation in Women's Health: A Lifespan Perspective 6. What to Expect With Creatine.

When to Use 1 x scoop Daily with fluid ounces of water or your preferred liquid. Onset Time 14 days Estimated weeks of supplementation for initial impact and effects to occur.

Long-term benefits are best achieved with regular daily supplementation. Expected Results Muscle Performance Cognitive Function. Results can vary depending on the individual, but you can expect to experience improvements in your physical performance, enhanced lean muscle development, and increased strength and power, and may experience cognitive benefits such as enhanced memory and reduced mental fatigue.

With regular use, Creatine will help you increase muscle and brain creatine levels, helping you perform better mentally and physically. Ingredients We Can Be Proud of. Frequently Asked Questions. Is Creatine safe to use?

How long does it take to see results with Creatine? Studies with animal and cellular models demonstrated positive effect of creatine ingestion on neurodegenerative diseases. These effects have been attributed to improved overall cellular bioenergetics due to an expansion of the phosphocreatine pool [ 50 ].

Creatine deficiency syndromes, due to deficiency of glycine amidinotransferase and guanidinoacetate methyltransferase, can cause decreases or complete absence of creatine in the central nervous system. Syndromes of this nature have the possibility to be improved by supplementing orally with creatine.

Brain creatine deficiency resulting from ineffective crea T1 has been shown not to be effectively treated with oral creatine supplementation [ 51 ]. Additionally, oral creatine administration in patients with myopathies has shown conflicting results depending on the type of myopathy and creatine transport systems disorders [ 4 ].

In a report [ 52 ] conducted on pupils from middle and high school aged 10 — 18 in Westchester County USA 62 of the pupils surveyed were using creatine.

The authors found this concerning for 2 main reasons: firstly, the safety of creatine supplementation is not established for this age group and is therefore not recommended. Secondly, it was speculated that taking creatine would lead on to more dangerous performance enhancing products such as anabolic steroids.

It is important to point out that this potential escalation is speculation. Furthermore, a questionnaire was used to determine creatine use amongst this age group and does not necessarily reflect the truth.

Due to this, creatine supplementation may benefit the rate and use of creatine phosphate and ATP rephosporylation. However, performance in short duration high-intensity exercise can be improved through training therefore supplementation may not be necessary [ 54 ].

Based on the limited data on performance and safety, some authors have not identified any conclusions and do not recommend its consumption in regards to creatine supplementation in children and adolescents [ 52 , 54 ].

Other supplementation protocols are also used such as a daily single dose of around 3 — 6 g or between 0. This enhancement in creatine retention would lead to a significantly higher weight gain when people follow a moderate protocol ingestion of several doses of small amounts of CM evenly spread along the day.

Syrotuik and Bell [ 57 ] investigated the physical characteristics of responder and non-responder subjects to creatine supplementation in recreationally resistance trained men with no history of CM usage.

The supplement group was asked to ingest a loading dosage of 0. Overall, the supplemented group showed a mean increase in total resting muscle creatine and phosphocreatine of However when looking at individual cases from the creatine group the results showed a variance in response.

From the 11 males in the supplemented group, 3 participants were responders mean increase of Using muscle biopsies of the vastus lateralis, a descending trend for groups and mean percentage fiber type was observed.

Responders showed the greatest percentage of type II fibers followed by quasi responders and non-responders. The responder and quasi responder groups had an initial larger cross sectional area for type I, type IIa and type IIx fibers.

The responder group also had the greatest mean increase in the cross sectional area of all the muscle fiber types measured type I, type IIa and type IIx increased , and μm 2 respectively and non-responders the least type I, type IIa and type IIx increased 60, 46 and 78 μm 2 respectively.

There was evidence of a descending trend for responders to have the highest percentage of type II fibers; furthermore, responders and quasi responders possessed the largest initial cross sectional area of type I, IIa and IIx fibers. Responders were seen to have the lowest initial levels of creatine and phosphocreatine.

This would indicate a limit maximum size of the creatine pool. In summary responders are those individuals with a lower initial level of total muscle creatine content, greater population of type II fibers and possess higher potential to improve performance in response to creatine supplementation.

There are several different available forms of creatine: creatine anhydrous which is creatine with the water molecule removed in order to increase the concentration of creatine to a greater amount than that found in CM. Creatine has been manufactured in salt form: creatine pyruvate, creatine citrate, creatine malate, creatine phosphate, magnesium creatine, creatine oroate, Kre Alkalyn creatine with baking soda.

Creatine can also be manufactured in an ester form. Creatine ethyl ester hydrochloride is an example of this, as is creatine gluconate which is creatine bound to glucose. Another form is creatine effervescent which is creatine citrate or CM with citric acid and bicarbonate.

The citric acid and bicarbonate react to produce an effervescent effect. When mixed with water the creatine separates from its carrier leaving a neutrally charged creatine, allowing it to dissolve to a higher degree in water.

Manufacturers claim that creatine effervescent has a longer and more stable life in solution. When di-creatine citrate effervescent was studied [ 59 ] for stability in solution it was found that the di-creatine citrate dissociates to citric acid and creatine in aqueous solutions which in turn forms CM and eventually crystallises out of the solution due to its low solubility.

Some of the creatine may also convert to creatinine. Jager et al [ 60 ] observed 1. However time to peak concentration, and velocity constants of absorption and elimination, was the same for all three forms of creatine. Although not measured in this study it is questionable that these small differences in plasma creatine concentrations would have any effect on the increase of muscle creatine uptake.

Jäger et al [ 61 ] investigated the effects of days of creatine pyruvate and citrate supplementation on endurance capacity and power measured during an intermittent handgrip 15 s effort per 45s rest exercise in healthy young athletes.

The authors used a daily dose protocol with the intention to slowly saturate muscle creatine stores. Both forms of creatine showed slightly different effects on plasma creatine absorption and kinetics. The two creatine salts significantly increased mean power but only pyruvate forms showed significant effects for increasing force and attenuating fatigability during all intervals.

These effects can be attributed to an enhanced contraction and relaxation velocity as well as a higher blood flow and muscle oxygen uptake. On the other hand, the power performance measured with the citrate forms decreases with time and improvements were not significant during the later intervals.

In spite of these positive trends further research is required about the effects of these forms of creatine as there is little or no evidence for their safety and efficacy. Furthermore the regularity status of the novel forms of creatine vary from country to country and are often found to be unclear when compared to that of CM [ 62 ].

In summary, creatine salts have been show to be less stable than CM. However the addition of carbohydrates could increase their stability [ 62 ]. The potential advantages of creatine salts over CM include enhanced aqueous solubility and bioavailability which would reduce their possible gastrointestinal adverse effects [ 63 ].

The possibility for new additional formulation such as tablets or capsules is interesting for its therapeutic application due to its attributed better dissolution kinetics and oral absorption compared to CM [ 63 ]. Creatine is a hydrophilic polar molecule that consists of a negatively charged carboxyl group and a positively charged functional group [ 64 ].

The hydrophilic nature of creatine limits its bioavailability [ 65 ]. In an attempt to increase creatines bioavailability creatine has been esterified to reduce the hydrophilicity; this product is known as creatine ethyl ester. Manufacturers of creatine ethyl ester promote their product as being able to by-pass the creatine transporter due to improved sarcolemmal permeability toward creatine [ 65 ].

Spillane et al [ 65 ] analyzed the effects of a 5 days loading protocol 0. The results of this study [ 65 ] showed that ethyl ester was not as effective as CM to enhance serum and muscle creatine stores. Furthermore creatine ethyl ester offered no additional benefit for improving body composition, muscle mass, strength, and power.

This research did not support the claims of the creatine ethyl ester manufacturers. Polyethylene glycol is a non-toxic, water-soluble polymer that is capable of enhancing the absorption of creatine and various other substances [ 66 ]. Polyethylene glycol can be bound with CM to form polyethylene glycosylated creatine.

Body weight also did not significantly change in the creatine group which may be of particular interest to athletes in weight categories that require upper body strength.

Herda et al [ 68 ] analyzed the effects of 5 g of CM and two smaller doses of polyethylene glycosylated creatine containing 1. These results seem to indicate that the addition of polyethylene glycol could increase the absorption efficiency of creatine but further research is needed before a definitive recommendation can be reached.

Although creatine can be bought commercially as a standalone product it is often found in combination with other nutrients. A prime example is the combination of creatine with carbohydrate or protein and carbohydrate for augmenting creatine muscle retention [ 5 ] mediated through an insulin response from the pancreas [ 69 ].

The addition of 10g of creatine to 75 g of dextrose, 2 g of taurine, vitamins and minerals, induced a change in cellular osmolarity which in addition to the expected increase in body mass, seems to produce an up regulation of large scale gene expression mRNA content of genes and protein content of kinases involved in osmosensing and signal transduction, cytoskeleton remodelling, protein and glycogen synthesis regulation, satellite cell proliferation and differentiation, DNA replication and repair, RNA transcription control, and cell survival [ 25 ].

Similar findings have also been reported for creatine monohydrate supplementation alone when combined with resistance training [ 71 ]. A commercially available pre-workout formula comprised of 2. The role of creatine in this formulation is to provide a neuroprotective function by enhancing the energy metabolism in the brain tissue, promoting antioxidant activities, improving cerebral vasculation and protecting the brain from hyperosmotic shock by acting as a brain cell osmolyte.

Creatine can provide other neuroprotective benefits through stabilisation of mitochondrial membranes, stimulation of glutamate uptake into synaptic vesicles and balance of intracellular calcium homeostasis [ 72 ].

There have been a few reported renal health disorders associated with creatine supplementation [ 73 , 74 ]. These are isolated reports in which recommended dosages are not followed or there is a history of previous health complaints, such as renal disease or those taking nephrotoxic medication aggravated by creatine supplementation [ 73 ].

It has been advised that further research be carried out into the effects of creatine supplementation and health in the elderly and adolescent [ 73 , 75 ].

CM administration showed significantly greater effects to improve muscular endurance, isokinetic knee extension strength, fat free mass and to reduce fat mass compared to placebo. Furthermore the supplement group had an increase in serum creatinine but not creatinine clearance suggesting no negative effect on renal function.

Although CM supplementation did not significantly enhance performance, markers of renal and liver function were within normal ranges indicating the safety of the applied creatine supplementation protocol. A retrospective study [ 81 ], that examined the effects of long lasting 0.

In addition, despite many anecdotal claims, it appears that creatine supplementation would have positive influences on muscle cramps and dehydration [ 82 ]. Creatine was found to increase total body water possibly by decreasing the risk of dehydration, reducing sweat rate, lowering core body temperature and exercising heart rate.

Furthermore, creatine supplementation does not increase symptoms nor negatively affect hydration or thermoregulation status of athletes exercising in the heat [ 83 , 84 ].

Additionally, CM ingestion has been shown to reduce the rate of perceived exertion when training in the heat [ 85 ]. Due to this, long term effects are unknown, therefore safety cannot be guaranteed. Whilst the long term effects of creatine supplementation remain unclear, no definitive certainty of either a negative or a positive effect upon the body has been determined for many health professionals and national agencies [ 19 , 78 ].

For example the French Sanitary Agency has banned the buying of creatine due to the unproven allegation that a potential effect of creatine supplementation could be that of mutagenicity and carcinogenicity from the production of heterocyclic amines [ 78 ]. Long term and epidemiological data should continue to be produced and collected to determine the safety of creatine in all healthy individuals under all conditions [ 78 ].

Amplifying the effects of resistance training for enhancing strength and hypertrophy [ 5 , 22 , 28 ]. Improving the quality and benefits of high intensity intermittent speed training [ 21 ].

Improving aerobic endurance performance in trials lasting more than s [ 7 ]. Seems to produce positive effects on strength, power, fat free mass, daily living performance and neurological function in young and older people [ 49 ].

Research on the mechanisms of creatines effect has progressed since showing an up regulation of gene expression when creatine is administered together with resistance training exercises.

However a more moderate protocol where several smaller doses of creatine are ingested along the day 20 intakes of 1 g every 30 min could be a better approach to get a maximal saturation of the intramuscular creatine store.

These strategies appear to be the most efficient way of saturating the muscles and benefitting from CM supplementation. However more recent research has shown CM supplementation at doses of 0. This combination would produce a faster saturation rate but has not been shown to have a greater effect on performance.

Different forms of creatine in combination with other sports supplements as well as varying doses and supplementation methodology should continue to be researched in an attempt to understand further application of creatine to increase sports and exercise performance of varying disciplines.

It is important to remain impartial when evaluating the safety of creatine ingested as a natural supplement. The available evidence indicates that creatine consumption is safe. This perception of safety cannot be guaranteed especially that of the long term safety of creatine supplementation and the various forms of creatine which are administered to different populations athletes, sedentary, patient, active, young or elderly throughout the globe.

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