Creatine monohydrate is not only the cheapest and most common form of creatine, but it’s also the best choice.

Proven4Sport is also NSF Certified for Sport, so it has been tested for substances banned by sports organizations. The FDA GRAS notice for creatine monohydrate suggests that a daily dose of around 3 g in addition to normal dietary creatine is unlikely to pose a risk to healthy adults. The recommended dose is 3-5g (up to one teaspoon) of creatine after training, so 1kg will last many months. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. It’s safe to say this shake provides everything you need to refuel after hard workouts, which is vital when you’re looking to build muscle fast.We always recommend speaking to your doctor or a certified medical professional before making any changes to your diet, lifestyle or trying a new supplement for the first time.

Long-term creatine supplementation (4-12 weeks) in combination with an effective training program can help increase both strength and muscle size. Our Creatine Monohydrate powder comes Unflavoured, so that you can combine it with your favourite pre-, intra-, and post-workout shakes. Check the ingredient label carefully and look for products free of artificial flavors, sweeteners, colors, and fillers whenever possible. Some manufacturers choose to pair the creatine with other ingredients which could bring beneficial effects, while other products feature only creatine and nothing else. Check out our full range of creatine supplements, including creatine HCL, creapure, and creatine tablets.This is also dependent on consistent use of creatine, as well as adherence to an effective training plan. When evaluating different creatine supplements, we consulted registered dietitians with additional training in sports nutrition, including Francesca Castro, MS, RD. But if you're looking for the quick-and-dirty guide to taking this essential supplement the right way, you're in the right place.