Casey, A., Greenhaff, PL., 2000. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance? American Journal of Clinical Nutrition, 72, pp 607-617. We are often asked whether females can supplement creatine. If you’re into sport or just trying to improve body composition, then 100% you can. Creatine improves your output helping you achieve your goals faster. Why Buy Creatine Monohydrate? You should be consuming protein and carbs post-workout, so try adding creatine to induce maximum muscle protein synthesis after a workout and replenish lost energy stores. There is no point to supplementing with any greater load, numerous studies having been conducted into 25g per day ‘loading’ and these have found no greater adaptations with increased intake, when compared to the more traditional 20-25g load. Overloading, therefore, is simply an increasingly expensive way to urinate! This initial loading phase is then followed by a 3-5g per day maintenance dosage. If you’re now realising that you should be taking Creatine and that you’ve been missing out this whole time (which you have), you need to know how best to use it.

This is the exact reason that we’ve included Beta-Alanine in our Creatine Extreme blend to boost performance in strength and endurance. A. It depends on your lifestyle and goals, we recommend following our recommended usage guidelines. One study in 42 middle-aged and older men found that participants did not experience any additional training adaptations when they took both whey protein and creatine, compared with taking either supplement alone ( 5).However, it does seem sensible to take a break if for example, you’re on holiday, and training, nutrition, etc. has been relaxed

A. As with so many things in life, if you don't ask the right questions, you won't get the right answers! The quality of ingredient can vary significantly and therefore the potency will do too. In addition, just because a product may be called pure it doesn't mean that it necessarily is. We recommend you read the ingredients and nutritionals on the label to better understand exactly what you are buying. We can assure you that our products are 100% pure. At Protein Works we are committed to transparency and openness in all our products. A. Yes. It is fine to take Creatine (100% Creapure®) alongside other supplements. It has been recommended to maximise the uptake of Creatine (100% Creapure®) to the muscle cells that it is taken with a simple sugar like dextrose. It has also been suggested that if you take Creatine (100% Creapure®), then to limit your intake of caffeine where possible. Despite the fact that we think everyone should take Creatine that can (without risk of health complications), there are some exceptions and some who definitely should/shouldn’t.

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Creatine is cheap and plentiful, but you should start with the dosing. A recommended daily dose is around 0.02-0.03g/kg of bodyweight. For a 100kg man, this means 3g/day for consistent use without “cycling off”.

TPW™ Creatine Monohydrate can be easily added to your protein shake for convenience and is ideal post workout when your body is in its most absorbent state. But for those who prefer to take TPW™ Creatine Monohydrate as a preworkout, the TPW™ Product Development Team have developed a great tasting flavoured version using our unique all natural flavours and colours. Available in both Green Apple Spike and Berry Blitz, it mixes easily into a fruity cordial drink to make consuming Creatine Monohydrate on its own much more palatable. You gain muscle when you put your muscles to work against challenging weights. Creatine is great for this as it directly improves your ability to produce force and power in many studies. This means direct improvements in strength and power.Additionally, a study in 18 resistance-trained women found that those who took whey protein plus creatine for 8 weeks experienced no difference in muscle mass and strength than those who took whey protein alone ( 6). Type Of Creatine – Creatine Monohydrate is probably the most popular form of creatine supplement out there in the fitness supplement world. We chose only products that use the form of Creatine Monohydrate in this buying guide. Cooper, R., Naclerio, F., Allgrove, J., Jiminez, A. 2012. Creatine Supplementation with Specific View to Exercise/ Sports Performance: an Update. Journal of the International Society of Sports Nutrition, 9, pp 33-44. When taken in supplement form, creatine can help increase muscle mass, strength, and exercise performance ( 1). You’ll notice some decreases in strength and strength-endurance after this time is up, but that’s the trade-off for the weight-loss. After all, that’s what supplementing was for in the first place! Who should take Creatine?