Creatine monohydrate is the most effective non-hormonal supplement for:

• Increasing lean muscle mass
• Improving athletic performance

Most effective in sports which involve repeated high intensity movement e.g. sprinting, lifting or wrestling; both team and individual sports.

• Supported by over 100 scientific studies in humans
• Works by increasing muscle ATP regeneration and muscle protein synthesis
• Creatine is a natural product which is taken in with food in the body.

Muscle creatine levels can be increased by supplementation in most people. Creatine cannot make you fat. It is safe and effective when used as directed by healthy individuals. Do no take if you are pregnant, nursing or unwell. Take with plenty of water. Do not use before or during activity; use afterwards or on rest days.

Suitable for vegetarians/vegans

1. P.D Balsom, K. Soderlund, B. Ekblom. Creatine in humans with special reference to creatine supplementation. Sports Med. 1994, 18(4), 268-280
2. G.R. Steenge, E.J. Simpson, P.L. Greenhaff. Protein and carbohydrate-induced augmentation of whole body creatine retention in humans. J. Appl. Physiol. 2000, 89, 1165-1171.
3. R.C Harris, K. Soderlund, E. Hultman. Evaluation of creatine in resting and exercised muscle in normal subjects by creatine supplementation (Adopted by the SCF on 7 September 2000)
4. M.J. Chrusch, P.D Chilibeck, K.E. Chad, K.S Davison, D.G Burke. Creatine Supplementation combined with resistance training in older men. Med. Sci. Sports Exerc.2001, 33, 2111-2117.
5. A. Shomrat, Y.Weinstein, A. Katz. Effect of Creatine on maximal exercise performance in vegetarians.

Take the loading dose (8 grams or 2 heaped teaspoons) for 7 days, and then switch to the maintenance dose (4 grams or 1 heaped teaspoon) thereafter.

Dissolve in hot water.