Add one 5g serving to any drink of your choice every day to provide your body a consistent supply of creatine. This can be added to your protein shake, water or juice.

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Earnest CP, et al. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. 1995;153(2):207–9. Anyukhovsky EP, et al. Effect of phosphocreatine and related compounds on the phospholipid metabolism of ischemic heart. Biochem Med Metab Biol. 1986;35(3):327–34.Vielhaber S, et al. Effect of creatine supplementation on metabolite levels in ALS motor cortices. Exp Neurol. 2001;172(2):377–82. With regard to the question of whether creatine has effect on renal function, a few case studies [ 249, 250, 251, 252] reported that individuals purportedly taking creatine with or without other supplements presented with high creatinine levels and/or renal dysfunction [ 249, 250, 251]. Additionally, one study suggested that feeding rats with renal cystic disease 2 g/kg/d of creatine for 1 week (equivalent to 140 g/day for a 70 kg individual) and 0.4 g/kg/d (equivalent to 28 g/day for a 70 kg individual) for 4 weeks exacerbated disease progression. These reports prompted some concern that creatine supplementation may impair renal function [ 253, 254, 255, 256] and prompted a number of researchers to examine the impact of creatine supplementation on renal function [ 22, 51, 85, 114, 156, 172, 243, 244, 245, 246, 247, 248, 257, 258, 259]. For example, Ferreira and associates [ 260] reported that creatine feeding (2 g/kg/d for 10 weeks equivalent to 140 g/kg/d in a 70 kg person) had no effects on glomerular filtration rate and renal plasma flow in Wistar rats. Likewise, Baracho and colleagues [ 261] reported that Wistar rats fed 0, 0.5, 1, or 2 g/kg/d of creatine did not result in renal and/or hepatic toxicity. Poortmans and coworkers reported that ingesting 20 g/day of creatine for 5 days [ 243], and up to 10 g/day from 10 months to 5 years [ 257] had no effect on creatine clearance, glomerular filtration rate, tubular resorption, or glomerular membrane permeability compared to controls. Kreider et al. [ 22] reported that creatine supplementation (5–10 g/day for 21 months) had no significant effects on creatinine or creatinine clearance in American football players. Gualono and associates [ 262] reported that 12 weeks of creatine supplementation had no effects on kidney function in type 2 diabetic patients. Finally, creatine supplement has been used as a means of reducing homocysteine levels and/or improving patient outcomes in patients with renal disease [ 263, 264, 265] as well as ameliorating birth asphyxia related renal dysfunction in mice [ 228]. Moreover, long-term, high dose ingestion of creatine (up to 30 g/d for up to 5 years) in patient populations has not been associated with an increased incidence of renal dysfunction [ 23, 155, 156, 172]. While some have suggested that individuals with pre-existing renal disease consult with their physician prior to creatine supplementation in an abundance of caution, these studies and others have led researchers to conclude that there is no compelling evidence that creatine supplementation negatively affects renal function in healthy or clinical populations [ 5, 6, 22, 53, 259, 266, 267].

CREATINE MONOHYDRATE POWDER 1KG - ProteinCore

Along with the 5g of creatine monohydrate this powder contains, you’re also getting 29g of protein, which is a mix of pea, brown rice, pumpkin and flaxseed protein, along with quinoa flour. This ensures you’re getting a complete protein source that contains all the essential amino acids in the right amounts.

Smash your way through the toughest workouts – here’s all you need to know about creatine and choosing your ideal supplement

Greenhaff PL, et al. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clin Sci (Lond). 1993;84(5):565–71. Deminice R, et al. Creatine supplementation prevents hyperhomocysteinemia, oxidative stress and cancer-induced cachexia progression in Walker-256 tumor-bearing rats. Amino Acids. 2016;48(8):2015–24. Rosene JM, et al. The effects of creatine supplementation on thermoregulation and isokinetic muscular performance following acute (3-day) supplementation. J Sports Med Phys Fitness. 2015;55(12):1488–96.

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Op’t Eijnde B, et al. Creatine supplementation increases soleus muscle creatine content and lowers the insulinogenic index in an animal model of inherited type 2 diabetes. Int J Mol Med. 2006;17(6):1077–84. Bortoluzzi VT, et al. Co-administration of creatine plus pyruvate prevents the effects of phenylalanine administration to female rats during pregnancy and lactation on enzymes activity of energy metabolism in cerebral cortex and hippocampus of the offspring. Neurochem Res. 2014;39(8):1594–602. Watson G, et al. Creatine use and exercise heat tolerance in dehydrated men. J Athl Train. 2006;41(1):18–29. Key specs – Creatine type: Micronised creatine monohydrate; Purity: Not specified; Serving size: 3g (1g per tablet)Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training. Roitman S, et al. Creatine monohydrate in resistant depression: a preliminary study. Bipolar Disord. 2007;9(7):754–8.