Optimum Nutrition Creatine Powder is designed to aid recovery from training, improve gains in strength, size and power and improve high intensity anaerobic performance. This creatine powder provides 5g of micronized creatine monohydrate per serving, the micronization process reduces the size of each creatine particle. This helps it to dissolve into water/any drink more effectively that normal creatine monohydrate and the greater surface area of creatine particles in the stomach allows for quicker digestion and utilisation by the body.
Creatine monohydrate is possibly one of the best researched and effective supplements on the market for improving gains in size and strength. The muscles produce energy by breaking down ATP, but the muscles only have a limited supply of ATP, so after it is broken down to produce energy it must be re-synthesised quickly for re-use. The quickest pathway in the muscle to re-synthesise ATP is the creatine-phosphate pathway, but after 8-10 seconds of high intensity exercise (e.g. a typical set of weight lifting) all of the creatine will have been depleted. By supplementing with creatine monohydrate you increase your intramuscular stores of creatine, allowing you to supply energy to your sets for a longer time, giving your muscles a better workout.
Various other forms of creatine are available, such as liquid creatine or creatine ethyl ester, however there is no evidence that these are more effective than monohydrate. The only real difference between the different types is that years and years of research have shown monohydrate to be effective and the other forms of creatine have little research behind them and are often significantly more expensive. There is also much debate about whether to load creatine (e.g. take 20g/day for 5 days then 3-5g thereafter) or to just take 5g/day consistently. There is no real overall difference in muscle creatine content after loading for 1 week then 3 weeks of 3g/day compared to 5g/day for 4 weeks. It is likely that the idea of loading was popularised by supplement companies wanting to sell more creatine.
Sizes: 300g (0.66lb), 600g (1.32lb)
- One of the most effective and well researched supplements to improve gains in lean mass with resistance training.
- Micronization allows this creatine to be more easily dissolved in your drinks and can enhance the speed of digestion.
- Various other benefits of creatine monohydrate include, improved neurological function, antioxidant effect, reduced risk of some diseases (e.g. cardiovascular disease, dementia and Alzheimer’s).
Who’s it for
This supplement is suitable for anyone doing regular training and wanting to improve performance as well as gains in strength and size. It is suitable not just for resistance training, but also for sporting performance such as running, cycling, football, rugby etc.
How to use
In powder form: mix 1 heaped teaspoonful (5g) with water or your favourite drink. For best results take it after your training/sporting event with a carbohydrate drink or post workout shake. Take 1 serving daily.
per serving (5g):
Creatine Monohydrate. No Artificial Colours, Flavours, Sweeteners, Preservatives, Added Salt or Sugar, Starch, Milk, Lactose, Gluten, Wheat, Yeast, Fish or Porcine.
Optimum Nutrition Micronized Creatine Powder,