Creatine Monohydrate
The most-researched performance compound in sports nutrition - over 1,000 published human studies. Saturates phosphocreatine stores for faster ATP resynthesis during successive bursts of short-term, high intensity exercise (the only GB-authorised claim wording at ≥3g/day).
Mechanism
Creatine replenishes phosphocreatine (PCr) stores in skeletal muscle and the brain, enabling rapid regeneration of adenosine triphosphate (ATP) during short, high-intensity bursts of effort. When PCr is depleted, performance drops - creatine supplementation delays this point.
Beyond muscle, creatine crosses the blood-brain barrier via the creatine transporter (SLC6A8). Brain creatine buffers ATP in neurons during periods of high metabolic demand - relevant for cognitive work, sleep deprivation, and mental fatigue recovery.
Key Benefits
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise (GB NHC-authorised claim, ≥3g/day)
- Saturates phosphocreatine stores for rapid ATP regeneration during sprint effort
- Well-tolerated across all ages - safety evidence base spans 30+ years
- Clinically-dosed at 5g/day, exceeds the ≥3g threshold for the authorised claim
- Micronised, Creapure-grade, the most-studied form
The Research
Peer-reviewed human trials supporting this ingredient at this dose.
Creatine Monohydrate
5,000mgMicronised - Creapure® grade
Daily, any time. Consistency matters more than timing. Take with or without food. No loading phase required at 5,000mg daily.