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Creatine Monohydrate powder
$25.95 – $33.95
FOCAL NUTRITION®: Proudly Australian Owned and Operated!
100% PURE CREATINE MONOHYDRATE
- PREMIUM QUALITY GUARANTEED
- PHARMACEUTICAL GRADE
- GMP-CERTIFIED MANUFACTURING
- 300G/ 100 SERVES or 1KG/ 330 SERVES
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Save when you order more! *DISCOUNTS BASED ON TOTAL CART* You can add 1 of everything! Feel free to get in contact with us if you want even larger quantities: info@focalnutrition.com.au
| Quantity | Discount | Discounted price |
| 2 | 5% | - |
| 3 | 7.5% | - |
| 4 + | 10% | - |
Description
Creatine monohydrate is one of the most well-researched and widely used sports supplements, known for its benefits in improving physical performance, muscle mass, and overall health. It is a naturally occurring compound in the body, primarily found in muscles, and it plays a key role in energy production, particularly during short bursts of high-intensity exercise.
Here are the key health benefits of creatine monohydrate:
1. Improves Exercise Performance
Creatine is best known for its ability to improve performance in activities that involve short bursts of high-intensity energy, such as weightlifting, sprinting, and jumping. It works by increasing the availability of ATP (adenosine triphosphate), the primary energy carrier in cells, which helps you perform more repetitions, lift heavier weights, and recover more quickly between sets.
- Enhanced strength and power: Creatine boosts muscle strength, power, and endurance by replenishing ATP stores during intense exercise.
- Improved high-intensity performance: Activities like sprinting, football, or swimming that require explosive energy benefit from creatine supplementation.
2. Supports Muscle Growth
Creatine is effective for increasing muscle mass over time, especially when combined with resistance training. It promotes muscle protein synthesis and can increase muscle cell volume by drawing water into the muscle cells, creating a “cell volumizing” effect. This leads to enhanced muscle growth.
- Muscle cell hydration: The increased water retention in muscle cells can lead to a temporary increase in muscle size.
- Increased satellite cell activity: Creatine supplementation may help activate satellite cells, which are involved in muscle repair and growth after exercise.
3. Speeds Up Recovery
Creatine can help reduce muscle damage and inflammation following intense exercise, leading to quicker recovery times. This can allow athletes to train more frequently and intensely with less downtime between workouts.
- Reduced muscle soreness: Creatine has been shown to reduce delayed onset muscle soreness (DOMS), which helps you recover faster.
- Enhanced muscle repair: By supporting protein synthesis and reducing inflammation, creatine aids in repairing muscle fibers after exercise.
4. Supports Brain Health
While creatine is primarily known for its effects on muscles, it also has some potential benefits for brain health and cognitive function. The brain uses ATP just like muscles, and creatine supplementation may improve cognitive tasks that require quick thinking, concentration, and short-term memory.
- Cognitive performance: Creatine has been shown to improve tasks involving short-term memory, mental fatigue, and overall cognitive performance, particularly under sleep deprivation or stressful conditions.
- Neuroprotective effects: There is some evidence suggesting that creatine may protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s due to its role in ATP production and cell protection.
5. May Enhance Bone Health
Recent studies suggest that creatine could help support bone health by increasing muscle mass and strength, which, in turn, helps to strengthen bones. The increased muscle mass and the mechanical load placed on bones during resistance training may contribute to improved bone density.
6. Supports Endurance Performance (In Some Cases)
While creatine is typically known for short bursts of high-intensity activity, some research suggests it may offer mild endurance benefits in certain situations, particularly when combined with aerobic training. This could be due to enhanced muscle glycogen storage and more efficient ATP production.
7. Improves Insulin Sensitivity
Some studies indicate that creatine supplementation may improve insulin sensitivity, which could help regulate blood sugar levels. This can be particularly beneficial for individuals with prediabetes or type 2 diabetes. The mechanism is believed to involve enhanced glucose uptake in muscle cells, a process that is important for muscle function and metabolism.
8. May Benefit Older Adults
As we age, muscle mass and strength naturally decline, a condition known as sarcopenia. Creatine supplementation, when combined with resistance training, has been shown to help older adults maintain or even increase muscle mass, strength, and functional performance.
- Prevents muscle loss: Creatine can help combat age-related muscle loss, preserving muscle strength and function.
- Improves mobility and quality of life: By improving muscle strength and function, creatine may improve overall mobility, making daily activities easier and reducing the risk of falls.
9. May Have Potential Benefits for Fat Loss
While creatine is not a fat-burning supplement, there is some evidence that it may indirectly support fat loss. This could be due to increased muscle mass (which increases metabolic rate) and improved workout performance, leading to more effective calorie-burning during exercise.
10. Safe and Well-Tolerated
Creatine monohydrate is widely regarded as one of the safest supplements available. Numerous studies have demonstrated its safety when used correctly, with very few reported side effects. When taken in recommended doses, creatine is well-tolerated by most people.
- No significant long-term side effects: Studies show that creatine does not adversely affect kidney function in healthy individuals. However, individuals with pre-existing kidney conditions should consult a healthcare provider before using creatine.
- No need for cycling: Unlike some other supplements, creatine does not need to be cycled, and it can be taken consistently for long periods without the risk of diminishing returns.
How to Use Creatine Monohydrate:
- Loading Phase (Optional): You can start with a “loading phase,” taking 20 grams of creatine daily (divided into 4 doses) for 5–7 days, followed by a maintenance dose of 3–5 grams per day. This phase saturates the muscles more quickly.
- Maintenance Phase: After the loading phase, or if skipping it, take 3–5 grams per day. This will maintain elevated creatine levels in the muscles.
Some individuals prefer to skip the loading phase and simply take the maintenance dose from the start, as it will still increase creatine levels in the muscles, albeit more slowly.
Precautions:
- Water Retention: Creatine causes water retention in muscle cells, which can lead to temporary weight gain (usually around 1–3 kg or 2–6 lbs).
- Stomach Issues: Some people experience stomach discomfort or bloating when taking creatine, especially in higher doses. Taking creatine with food or in smaller doses spread throughout the day can help reduce this.
- Kidney Health: While creatine is generally safe for healthy individuals, those with kidney problems should consult a healthcare provider before use.
Conclusion:
Creatine monohydrate is one of the most effective and scientifically backed supplements for improving athletic performance, muscle mass, and overall health. Whether you’re looking to enhance strength, boost recovery, support brain function, or promote healthy aging, creatine has a wide range of benefits. When used properly, it is safe, effective, and can deliver long-term results, especially when combined with regular exercise and a balanced diet.
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Additional information
| Flavour | Unflavoured |
|---|---|
| Size | 300g (100 serves), 1kg (330 serves) |
FAQs
Directions
We recommend consuming 20 grams of Creatine Monohydrate over the first 7 days. Subsequent days should include 3 grams of Creatine Monohydrate 30-60 minutes prior to exercise (Antonio et al. 2021) or at any other time of day.
Yes, this product is great for women as well (de Guingand et al. 2020)!
Frequently Asked Questions
1. What does Creatine Monohydrate do?
Creatine Monohydrate provides high-energy phosphocreatine which regenerates ATP, the primary energy carrier in the body. This energy production is particularly important during intense physical or mental activity. Ultimately, increasing physical performance (Almeida et al. 2020) and muscle mass (Antonio et al. 2021).
In short, users report the ability to sustain high workout intensities for longer, squeezing that extra repeititon or few extra kilograms on their lift.
2. Is Creatine Monohydrate safe?
Yes, Creatine Monohydrate is one of the most extensively studied and safe supplements on the market (Holeček 2022). Clinical studies found no adverse side-effects in healthy users and as such is considered safe by the International Society of Sports Nutrition (Almeida et al. 2020, Holeček 2022, de Souza et al 2019).
Users may experience bloating related to water retention (Holeček 2022). If these side effects occur we encourage the individual to monitor and adjust their water intake. It is not advised that individuals with existing renal (kidney) health issues undertake supplementation of any form of creatine (Holeček 2022).
3. Should I cycle creatine on and off?
No, Creatine Monohydrate is not a stimulant! There is no evidence to suggest a tolerance or decreasing effectiveness of Creatine Monohydrate or any other reason to cycling off Creatine Monohydrate. In fact, we recommend continuous use for the best possible results!
Shipping
SHIPPING IS FREE!
As an added bonus we upgrade all orders to EXPRESS for free when you order over $99 worth of supplements!
We use Australia Post for the vast majority of our deliveries. Although they aren't perfect, in our experience they provide the most consistent service, speed and affordability. From time-to-time we experience delays (especially over holiday periods), please let us know and we will do out best to help assist in getting your products delivered. Please understand that we will do our best to refund or replace lost packages, but we cannot refund in-transit purchases due to slow postage. Sincere apologies for any inconvenience caused.
References
- Almeida, D., Colombini, A., & Machado, M. (2020). Creatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study. The Journal of sports medicine and physical fitness, 60(7), 1034-1039.
- Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13.
- de Guingand, D. L., Palmer, K. R., Snow, R. J., Davies-Tuck, M. L., & Ellery, S. J. (2020). Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis. Nutrients, 12(6), 1780.
- de Souza e Silva, A., Pertille, A., Reis Barbosa, C. G., Aparecida de Oliveira Silva, J., de Jesus, D. V., Ribeiro, A. G. S. V., Baganha, R. J., & de Oliveira, J. J. (2019). Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. Journal of Renal Nutrition, 29(6), 480-489.
- Holeček M. (2022). Side effects of amino acid supplements. Physiological research, 71(1), 29–45.
- Tayebi, M., & Arazi, H. (2020). Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports, 35(5), e135-e141.
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