Creatine Monohydrate Gain Lean Muscle, NOW Foods

Creatine Monohydrate (100 servings) - 500g

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Creatine is a natural compound made in the liver and kidneys from three amino acids (arginine, glycine and methionine). It is also found in meat and fish. About 95 percent of the body's creatine is stored in skeletal muscle.

Inside muscle cells, most creatine is bound to phosphate to form phosphocreatine. During short, intense efforts such as sprinting or lifting, the cell's main energy molecule, ATP, is used up quickly. Phosphocreatine donates its phosphate to rebuild ATP through the enzyme creatine kinase, which helps sustain power output for a few extra seconds. Creatine monohydrate is the most researched form and is absorbed well from the gut. Muscle stores fill gradually with daily use, and carbohydrate with the dose can slightly improve uptake. Creatine is also found in the brain, where it plays a role in cell energy (International Society of Sports Nutrition position stand, Kreider et al., 2017).

• May help support muscle strength and power during high-intensity exercise
• May help support exercise performance and recovery
• May help support lean muscle mass when combined with resistance training and a healthy diet
• May help support energy production in muscle cells
• Can help vegetarians and vegans top up creatine when dietary intake is low

Do I need to load creatine?

No. A loading phase fills muscle stores faster, in about a week, but taking a smaller daily amount reaches the same level in around three to four weeks. Choose the approach that suits you.

Is creatine safe to take every day?

Research in healthy adults supports daily use at recommended amounts. Drink enough water, and speak to your health professional if you have any kidney concerns before starting.

Speak to your health professional before use if you have kidney or liver conditions, or take medicines that affect the kidneys. Not recommended in pregnancy or breastfeeding, or for people under 18, unless advised by a health professional. Drink plenty of water, especially during exercise.

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