Size
Flavour
Allnutrition Creatine Muscle Max
Allnutrition Creatine Muscle Max keeps it simple: creatine monohydrate and micronised creatine, 1000 grams / 250 grams per pack.
Why people take it
- Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (with a daily intake of 3 g)
What it is
- Creatine monohydrate — the form used in the overwhelming majority of published research
- Micronised, so the powder disperses more easily in water
How to use
Take as directed on the pack. Most people use 3–5 g a day, every day, with or without food.
Good to know
- Choose from 2 sizes: 1000 grams / 250 grams
- 7 flavours: Apple, Blueberry, Cola, Lemon, Orange, Raspberry, Watermelon (plus unflavoured)
- Format: powder
- Caffeine free
A food supplement, not a substitute for a varied diet and healthy lifestyle. Do not exceed the stated dose. Keep out of reach of children.
At a glance
£0.14
per 5g creatine
Strong
evidence for creatine monohydrate
Our honest take
Micronised creatine monohydrate with a little taurine and flavouring. Each 6 g scoop gives about 4 g of creatine monohydrate (3.6 g of creatine), comfortably above the 3 g a day the authorised claim is based on. The 450 mg of taurine is too small an amount to expect anything from. The 1 kg bag is one of the cheapest ways to buy creatine in our range.
- You want a low cost per dose, especially the 1 kg bag
- You want a choice of flavours
- You want completely plain creatine: even the 'unflavoured' version may contain flavouring and sucralose, so check the pack
- Taste matters a lot: buyers say it is drinkable rather than tasty
The science
Creatine monohydrate· evidence: Strong
Creatine monohydrate is the most studied sports supplement there is, with hundreds of controlled trials in people over more than 30 years. It is also the form used in almost all of that research, which is why we treat it as the benchmark other creatine forms have to beat.
The effect builds up as your muscle creatine stores fill, which takes roughly three to four weeks at a steady daily dose, or about a week if you choose to load. You do not need to load or to cycle off.
Research into other uses, such as effects on the brain or on mood, is at an early stage and not established, so we make no claims about them.
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years. The beneficial effect is obtained with a daily intake of 3 g of creatine, together with resistance training that increases in workload over time and is repeated at least three times a week for several weeks, at an intensity of at least 65–75% of one repetition maximum.
Typical dose: 3–5 g a day, taken every day
Safety: Well tolerated by healthy adults at 3–5 g a day. Expect a small gain in body weight (water held in muscle) in the first weeks. Larger doses taken at once can upset the stomach. Creatine can raise creatinine on a blood test, so tell your doctor you take it. Speak to your GP first if you have a kidney condition.
Research we looked at:
Kreider RB et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr 14:18.
Antonio J et al. (2021). Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr 18:13.
EFSA NDA Panel (2011). Scientific opinion on creatine and physical performance. EFSA Journal 9(7):2303.
GB Nutrition and Health Claims Register: authorised claims for creatine.
Taurine· evidence: Limited
Taurine is an amino acid found naturally in meat and fish, and commonly added to energy and sports drinks. A review of the research found a small possible benefit for endurance performance, but the studies were small and varied. There is no good evidence that taurine adds anything to creatine for strength or muscle.
There is no authorised health claim for taurine.
Typical dose: Studies have mostly used 1–6 g a day
Safety: Generally well tolerated at the amounts used in supplements.
Research we looked at:
Waldron M et al. (2018). The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med 48:1247–1253.
Ingredients & nutrition
Always check the pack you receive, as manufacturers sometimes update recipes.
How to use
Price per dose & how it compares
| Product | Size | Price | Per 5g creatine |
|---|---|---|---|
| This product | 1000 grams / Unflavoured | £18.43 | £0.14 |
| This product | 1000 grams / Watermelon | £18.43 | £0.14 |
| This product | 250 grams / Apple | £7.39 | £0.22 |
| This product | 250 grams / Blueberry | £7.39 | £0.22 |
| This product | 250 grams / Cola | £7.39 | £0.22 |
| This product | 250 grams / Lemon | £7.39 | £0.22 |
| This product | 250 grams / Orange | £7.39 | £0.22 |
| This product | 250 grams / Raspberry | £7.39 | £0.22 |
| Applied Nutrition Creatine Monohydrate Micronized | from £11.48 | £0.18 | |
| Optimum Nutrition Micronised Creatine Powder | from £14.99 | £0.24 | |
| Animal Creatine Powder | from £21.99 | £0.22 |
Cost per 5g lets you compare different sizes and formats fairly.Worked out from our current prices.
Food supplements should not replace a varied, balanced diet and healthy lifestyle. General information, not medical advice. Speak to your GP or pharmacist first if you are pregnant or breastfeeding, have a medical condition or take medication.
Allnutrition Creatine Muscle Max keeps it simple: creatine monohydrate and micronised creatine, 1000 grams / 250 grams per pack.
Why people take it
- Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (with a daily intake of 3 g)
What it is
- Creatine monohydrate — the form used in the overwhelming majority of published research
- Micronised, so the powder disperses more easily in water
How to use
Take as directed on the pack. Most people use 3–5 g a day, every day, with or without food.
Good to know
- Choose from 2 sizes: 1000 grams / 250 grams
- 7 flavours: Apple, Blueberry, Cola, Lemon, Orange, Raspberry, Watermelon (plus unflavoured)
- Format: powder
- Caffeine free
A food supplement, not a substitute for a varied diet and healthy lifestyle. Do not exceed the stated dose. Keep out of reach of children.
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