What is NOW Sports Creatine Monohydrate?

A pure, unflavoured creatine monohydrate powder from NOW Sports, in a 227 g (8 oz) tub.

What research says

According to the International Society of Sports Nutrition position stand, creatine monohydrate is the most studied form of creatine. It raises phosphocreatine stores in muscle, which helps short, high-intensity efforts such as lifting and sprinting, and combined with training is linked to greater gains in strength and lean mass. It works only alongside regular training and adequate food.

How to use

• 3–5 g a day (about one level teaspoon) mixed in water or juice, at any time of day, every day including rest days.
• A loading phase (about 20 g a day split into 4 doses for 5–7 days) is optional.
• Drink enough water through the day.

Safety

Creatine is considered safe for healthy adults at these doses; early weight gain is mostly water inside the muscle. Ask a doctor first if you have kidney disease, are pregnant, or are under 18.