monohydrate is one of the most effective body and
muscle building supplements on the market.
Increases Lean Muscle Mass
Performance in Workouts
up Recovery Rates
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.
Day 1 to 4
Day 5 and on
10 grams per
(2 x 5 g per day)
3 grams per
day/ daily rate
15 grams per
(2 x 7.5 g per day)
4 grams per
day/ daily rate
20 grams per
(2 x 10 g per day)
5 grams per
day/ daily rate
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.
2000 grams / 4.4 pound jugs.
No. CREATINE2000-2 kg
Order Desk Call Toll Free: 1-888-205-9957
Example: 1 kg = 1000 grams = 2.2 pounds
More Information Please Read Below
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.
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
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.
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.
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
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!
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.
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.
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.
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
J. Strength and Cond. Res. 12(2):104-108. 1998.
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
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
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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Date: 10/15/04 ©Copyright Ultra Bio-Logics Inc. International - All