What is Creatine Monohydrate?

Besides whey protein, Creatine Monohydrate is the most commonly used sports supplement in the world. It is formed from the amino acids arginine, glycine and methionine.

The quality of different Creatine Monohydrates can vary greatly. Many versions we tested contained impurities, mixed poorly and were generally an inferior product. Eventually we sourced a creatine that was an unrivalled 99.99% pure, contained no impurities and is micronised (200 mesh) to ensure easy dilution. We could have paid a lower price for an inferior creatine product but the ethos behind BP Basics involves an unwavering commitment to quality. We are still, however, very confident you will not find Creatine Monohydrate cheaper anywhere else in Europe!

Where to find Creatine Monohydrate:

Creatine is produced naturally in the body by the liver, pancreas and kidneys. It is also found in foods such as red meat, pork, tuna, salmon and herring.

Creatine Monohydrate can also be referred to as:

Methylguanidine, Methylguanido-Acetic Acid.

Serving Size

We recommend using 5g of Creatine Monohydrate daily, ideally divided between 1-2 servings. Alternatively it is often suggested that the best way to supplement with Creatine Monohydrate is by ‘loading’ it and then following with a ‘maintenance’ phase. If you want to follow this method then the most efficient and cost-effective way of doing so is:

1)    Take 3 x 5g servings on days 1-5.
2)    Take 2 x 5g serving on days 6-10.
3)    Take 1 x 5g serving on days 11-17
4)    Take 1 x 3g serving daily for the next 5 weeks.

Note: Loading is not essential, neither method has really been proven as more effective than the other.

Timing

The optimal time to supplement with Creatine Monohydrate is immediately after exercise. It can however be taken at any time throughout the day, preferably on an empty stomach for optimal absorption.

Synergists

Creatine Monohydrate is best taken with a simple sugar solution, which rapidly increases the uptake of creatine to the muscle cells. Dextrose is the preferred simple sugar (carbohydrate) as this is a tried and tested combination. Some studies have also advocated the use of D-Ribose in conjunction with creatine, together they have been shown to increase muscular work capacity.

Safety

Creatine Monohydrate is proven to be a safe and effective supplement, even at high doses. Some users may however suffer from stomach discomfort or diarrhea. If this does occur, we would suggest that you stop supplementation for 7 days and restart it at a lower dose.

Toxicity

There is no known toxicity of Creatine Monohydrate.

Bans/Restrictions for Use

As far as we are aware there are no known bans or restrictions in regard to supplementing with Creatine Monohydrate.