Creatine is a natural compound found in red meat, and in our own muscle fiber tissue. The type of Creatine we take as a supplement is usually synthetic, but it’s worth knowing that you probably get trace amounts of muscle creatine from red meat if you eat it. Once the creatine dissociates in water, the impact is virtually the same no matter what salt is chosen,” says Dr. Trevor Kashey, an Ohio-based biochemist. “At that point, it’s best to choose an option that agrees the most with your digestive tract.”

Some people may experience indigestion from the large quantity. Gas and discomfort are also common with whey and casein. How to Take It Discover our Workout range , formulated to help you hit those all-important goals. Whether you’re looking for a pre-workout protein hit or a post-workout recovery boost, our workout supplements have got you covered. It’s a real shame that PhD opted for zinc and magnesium oxide as opposed to more superior forms. They are cheap and poorly absorbed. Want to give 110% every time? Our all-in-one pre-workout powder is the performance enhancing boost you need. Thanks to a smart formula that delivers explosive power, extra energy, muscle pump and lactic acid buffering, you'll have the mental focus and drive to push yourself further than ever before. Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173.

This is a large volume to consume post-workout, but this is pretty common with mass gaining shakes. An anti-oxidant and another powerful testosterone boosting mineral, zinc also boosts the immune system and has been seen to improve mood. However, like magnesium oxide, zinc oxide is not easily absorbed, and at the small dose of 10.09mg (per 300g serving) it is insufficient for most benefits of zinc supplementation. Creatine Monohydrate Creatine has been linked to beneficial effects in mice with Parkinson’s, preventing 90% of the typical drop in dopamine levels. However, there is no evidence that it has the same effect in humans ( 29). In older adults, creatine may boost brain function, protect against neurological diseases, and reduce age-related loss of muscle and strength ( 48). In one study of a 6-week training regimen, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group ( 23).

Izquierdo M, et al. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002 Feb;34(2):332-43. The inclusion of the highly refined isolate boosts the lean protein content of Advanced Mass and aids digestion, especially with those who find it difficult to drink a large shake of whey concentrate. Micellar Casein

PhD Creatine Pure Micronised Grade - 250 grams

Supplements can increase phosphocreatine stores in your brain to help it produce more ATP. Creatine may also aid brain function by increasing dopamine levels and mitochondrial function ( 25, 45, 46). Instantised Branched Chain Amino Acids (BCAAs) 2:1:1 (L-Leucine, L-Isoleucine, L-Valine), Creatine Monohydrate, Beta Alanine, L-Arginine Hydrochloride, L-Tyrosine, L-Taurine, L-Citrulline DL-Malate 2:1, Acid (Malic Acid), Flavouring, Caffeine Anhydrous, Sweetener (Sucralose), Anti-Caking Agent (Silicon Dioxide), L-Theanine, Colour (Beetroot Red).

No, creatine is not a steroid, it is totally different and works in a different manner. Creatine is also produced by the body and found in certain high-protein foods such as fish and red meat. It is not a lab synthesized compound, it is natural. It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas. How Does Creatine Work?Highly researched and widely used thanks to its proven lean-muscle-supporting abilities and bioavailability. One of two proteins derived from milk (see casein below), whey is fast absorbing and soluble in water and proven to increase lean mass.

As creatine has grown in popularity, supplement companies have developed new chemical formulations designed to optimize bioavailability, combat digestive issues, and improve functionality. Here’s a breakdown of various creatine supplements. 1. Creatine Monohydrate

However, no substantial studies exist to corroborate the idea that creatine anhydrous, despite its so-called “purity”, is any more effective than the alternatives. Some people report issues with mixability as well, so you may want to skip over this one. 9. Micronized Creatine Lastly, taking creatine with food isn’t really necessary, Yes, some studies do show that consuming carbohydrate with creatine can help boost creatine retention (8), however, if your creatine stores are already fully saturated, there’s really no point to that strategy as long as you keep up with your daily doses. In addition, consuming other foods with creatine may increase the incidence of GI distress that some people experience with creatine supplementation (11). Ultimately, the co-ingestion of food with creatine is likely another over-complication that doesn’t really matter in the long run (15). ESR serves on the Scientific Advisory Board for Alzchem (a company which manufactures creatine). In addition, ESR received financial compensation to deliver the President’s Lecture on creatine supplementation at the 2019 ISSN annual conference.