Creatine Monohydrate

Any tub that lists 5 g of creatine monohydrate a serve gives you the same creatine, so choose on price per serve, tub size and testing. Athletech Purest Creatine Monohydrate is in our tested for sport range. Cellucor Cor Foundation Creatine Mono, a micronised monohydrate, gives you 72 serves in a 360 g tub. For flavour, Ronnie Coleman Creatine Adventure and Raw Nutrition Premium Creatine list 5 g a serve. Our best creatine NZ guide compares every tub.

Creatine monohydrate is creatine bound to one water molecule, and it is the form used in nearly all creatine research. Micronised creatine is the same monohydrate milled finer, so it mixes with less grit. Creatine HCl dissolves more easily but has not shown better results than monohydrate. Blends such as Gaspari Creatine HMB and MusclePharm Creatine-Hydrate still list 5 g of monohydrate a serve, with HMB or electrolytes added. Read creatine HCl vs monohydrate.

Most people take 3 to 5 g a day, every day, rest days included. Most tubs here list 5 g a serve, while Macro Mike Creatine Monohydrate lists 3 g, so check the grams per scoop rather than the number of serves on the tub. A loading phase of about 20 g a day for 5 to 7 days is optional and only fills muscle stores sooner. Read how much creatine per day.

Close to it. Unflavoured monohydrate has almost no taste, but it does not fully dissolve in cold water, so you may see grit at the bottom of the glass. Stir it into a protein shake, juice or your pre-workout and drink it straight away. Flavoured monohydrate such as Ronnie Coleman Creatine Adventure or Macro Mike Creatine Monohydrate costs more a serve but tastes fine on its own. Compare every format, gummies included, on our main creatine page.

At 3 to 5 g a day, creatine monohydrate has not shown kidney harm in healthy adults, and no study has shown it causes hair loss. Some people notice a little extra weight in the first weeks, which is water held in muscle, not fat. If you are under 18, pregnant, breastfeeding, on medication or have a kidney condition, talk to your doctor first. Read does creatine damage kidneys.

Here, with free shipping on orders of $70 or more. Smaller orders pay the courier rate shown at checkout. We dispatch from Palmerston North, and orders in before 1pm on a business day usually go out that day with tracking. Rural addresses take one to two business days longer. A tub of creatine plus a bag of whey protein usually takes you past $70.