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Creatine Monohydrate

Weight Lifters Creatine Nutrition Supplements

Creatine monohydrate is one of the most effective body and muscle building supplements on the market.

Body Builder Creatine Monohydrate Supplements

Rapidly Increases Lean Muscle Mass

Improves Performance in Workouts 

Increases Energy Levels

Speeds up Recovery Rates

Almost 75% of the '96 summer Olympic medallists used creatine. In 1923 scientists discovered that over 95% of creatine is stored in muscle tissue. The first use of creatine to improve performance was in the 1992 Olympic games in Barcelona, Spain.

 

Bodyweight Phase 1 (Loading) Phase 2 (Maintenance)
  Day 1 to 4 Day 5 and on
65-74 kg
143-163 lbs
10 grams per day
(2 x 5 g  per day)
3 grams per day/ daily rate
75-84 kg
165-185 lbs
15 grams per day
(2 x 7.5 g  per day)
4 grams per day/ daily rate
85-95 kg
187-209 lbs
20 grams per day
(2 x 10 g per day)
5 grams per day/ daily rate

Independant Ref: Use Recommendations Above: Creatine (creatine monohydrate) dosage derived from works by Pierre Dahl (nutritionist at NSTC in Stockholm, Sweden) and professor Hultman (at Huddinge Hospital in Stockholm, NSTC mentioned above is an abbreviation for Nutrition and Soft Tissue Center.

Packaging: 1000 grams / 2.2 pound jugs. 

2 kg Packaging ExampleItem No. CREATINE1000-1 kg 

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       Note Example: 1 kg = 1000 grams = 2.2 pounds

For More Information Please Read Below

 Research Educational Information  

CREATINE   

Usually, the use of creatine is split into a loading and maintenance phase. During the loading phase, large quantities of creatine monohydrate are taken. Because the creatine only slowly disappears from the body, a maintenance phase in which less creatine is taken will still provide the body with adequate levels of creatine. For suggested duration of the phases and quantities see below.

It is recommended to drink lots of water while on the creatine. From the Training-Nutrition faq: Powder form is preferred over capsules. Most users recommend a loading phase when first starting with Creatine M. For 5 to 7 days, take a teaspoon (approx. 5 grams) 5 times per day. After that go on maintenance at 5 grams twice per day.

Note: it is discouraged to use caffeine while on creatine; while creatine makes your muscles hold water, caffeine will do the opposite, thereby reducing the effects of the creatine intake.

Most fruit juices have been most recently found to neutralize the activity of creatine monohydrate. The reason is the waste product creatinine develops. A lot of you put creatine on your tongue and drink it down with grapefruit juice. If you have taken creatine this way in the past, stop it now! You are not getting creatine, you're getting waste product.

You should mix creatine monohydrate with warm water in a glass. This is the best way to ensure you're getting the full benefits of creatine in its dry form. Creatine does not have to dissolve to be effective.

Make sure you drink a full eight ounce glass of good water 8 times a day. Creatine pulls water from other parts of the body to perform its work in cell volumeization of the muscle. This is what makes the muscle larger and firmer. Replenish your H2O!

In a double-blind study, Noonan et al (1) examined the effects of different dosages of creatine  monohydrate relative to lean body mass.  39 male  college football players received either 5 g of creatine  monohydrate or a placebo 4 times a day for 5 days, then  for 8 weeks players received a placebo, 100 mg/kg lean  body mass, or 300 mg/kg lean body mass of creatine  monohydrate. They measured effects on strength,  body fat %, body mass, lean body mass, 40-yd dash, and  vertical jump.

FINDINGS:  Both groups taking  creatine had significant improvements in 1 RM bench press;   the 300 mg/kg group had significantly greater improvements over the placebo group.  However, only  12% of the variance in bench press strength across the 3  different groups could be attributed to creatine  supplementation.  Subjects ingesting 100 mg/kg  decreased their 40 yd dash times significantly more than  the placebo, although only 10.4% of group variance could  be attributed to creatine supplementation. No significant differences were found between groups in  changes in body mass, lean body mass, body fat %, or  vertical jump, although the changes in body mass and lean  body mass were nearly significant in the groups ingesting creatine.

IMPLICATIONS:  Creatine  supplementation at 300 mg/kg lean body mass can possibly  enhance bench press performance over training alone. Creatine supplementation at 100 mg/kg lean body  mass can possibly enhance sprint performance over  training alone. Creatine supplementation may  enhance lean body mass.  Possible benefits can be  seen at dosages as low as 100 mg/kg lean body mass, which  is much lower than what is often recommended by  commercial creatine distributors.

1.  Noonan, D., K. Berg, R.W. Latin,  J.C. Wagner, and K. Reimers.  Effects of varying  dosages of oral creatine relative to fat free body mass  on strength and body composition.   J. Strength  and Cond. Res.  12(2):104-108.  1998.

Results showed that although all the athletes lost weight, those supplementing with creatine retained more muscle. The creatine athletes also demonstrated a significantly higher muscle creatine content (15-16% more creatine in their muscles), which enabled them to perform better in the sprint tests than those athletes taking the placebo supplement.

Creatine supplementation helps build muscle during heavy weight training, however, this study showed that it can also help enhance athletic performance in times of calorie restriction. Athletes who need to make weight can still follow their normal diets to lose weight while supplementing with creatine. The creatine will still get into the muscle, help minimize muscle loss, and enhance performance

Med Sci Sports Exerc 2001 Jan;33(1):61-8

Information provided on this site is for educational use only, and is not intended as medical advice. If you have any serious health concerns you should always check with your health care practitioner before self-administering remedies. This information has not been evaluated by the US Food and Drug Administration. These products are not intended to treat, cure or diagnose any medical condition.

 

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Information provided on this site is for educational use only, and is not intended as medical advice. If you have any serious health concerns you should always check with your health care practitioner before self-administering remedies. This information has not been evaluated by the US Food and Drug Administration. These products are not intended to treat, cure or diagnose any medical condition.

Revision Date: 04/15/2018 ©Copyright Ultra Bio-Logics Inc. International - All Rights Reserved