Creatine Mono (packaged in 1kg jugs)
Creatine Mono is a popular supplement used by people looking to build lean muscle mass, maximize performance, and increase strength. Creatine monohydrate is the most well-researched and effective form of creatine. The primary benefit of creatine is an improvement in strength and power output during resistance exercise. When used in conjunction with resistance exercise, creatine may modestly increase lean mass.
Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases). Doses up to 10 grams daily for up to 5 years have been safely used.
Side effects might include dehydration, upset stomach, and muscle cramps. However, creatine is a safe, well-studied supplement. Studies in a variety of people have shown no detrimental health effects of taking creatine supplements in doses up to 4–20 grams per day for 10 months to 5 years. A study by Antonio and Ciccone demonstrated that 5 g creatine monohydrate ingestion post-exercise had greater benefits for body composition (i.e. gains of fat-free mass and loss of fat).
