Size
Flavour
OstroVit Creatine Monohydrate
Creatine monohydrate, in OstroVit's powder format.
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
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 3 sizes: 1000 grams / 300 grams / 500 grams
- 8 flavours: Cherry, Cola, Green Apple, Lemon, Mango, Miami Vibes, Orange, 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
Strong
evidence for creatine monohydrate
Our honest take
Creatine monohydrate in flavoured and unflavoured versions, sold in bags. A 3 g serving of the flavoured version gives 2.6 g of creatine monohydrate (2.3 g of creatine), below the 3 g a day the authorised claim is based on, so take a slightly bigger scoop. It is very cheap per gram. We are confirming the unflavoured serving before showing a price per dose.
- You want flavoured creatine at a very low price
- You prefer a tub: it comes in a bag
- You avoid acesulfame K or sucralose
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.
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 |
|---|---|---|---|
| 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.
Creatine monohydrate, in OstroVit's powder format.
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
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 3 sizes: 1000 grams / 300 grams / 500 grams
- 8 flavours: Cherry, Cola, Green Apple, Lemon, Mango, Miami Vibes, Orange, 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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