Rule One Creatine £12.59

Rule One Creatine

Name: Rule One Creatine
Brand: Rule One
SKU: 196671004765
Price: 12.59 GBP
Availability: InStock

Brands: Rule One

£12.59

Rule One Creatine gives you creatine monohydrate in a straightforward 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

Mix the stated serving into water. Most people use 3–5 g a day, every day, with or without food.

Good to know

Choose from 2 sizes: 156 - 210 grams / 420 grams
2 flavours: Blue Raspberry, Fruit Punch (plus unflavoured)
Format: powder
Caffeine free
Pack weight varies by flavour on the smaller tub — check the label

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.

Size: 156 - 210 grams

Flavour: Unflavoured

Variant

Quantity

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Categories : Caffeine-Free Supplements, Creatine Monohydrate, Creatine Supplements, Flavoured Creatine, Gym & Sports Performance Supplements, Muscle Building Supplements, Rule One, Supplements for Strength Training

SKU: 196671004765

At a glance

£0.31

per 5g creatine

Strong

evidence for creatine monohydrate

Our honest take

Micronised creatine monohydrate with a 5 g dose, unflavoured or flavoured. The unflavoured version is pure creatine. The flavoured versions use sucralose and acesulfame K, and the US Fruit Punch label lists Allura Red, so check the UK pack if you avoid artificial colours. Fair value for a flavoured creatine.

You want a flavoured creatine with a full 5 g dose
You avoid artificial colours: check the flavoured pack
You want the lowest cost per dose

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.

Authorised health claim
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

Unflavoured: creatine monohydrate, 5.2 g scoop.

Fruit Punch (US label): creatine monohydrate, flavours, citric acid, malic acid, silicon dioxide, sucralose, acesulfame K, Allura Red (E129). Allura Red may have an adverse effect on activity and attention in children.

Per serving: 5 g creatine monohydrate. Small tubs 30 servings, 420 g 60 servings.

Always check the pack you receive, as manufacturers sometimes update recipes.

How to use

Mix one scoop with 240–360 ml of water or another drink once a day. Healthy adults only; not during pregnancy or breastfeeding.

Price per dose & how it compares

Creatine powder, capsules and gummies compared

PowderCapsulesGummies

Product	Size	Price	Per 5g creatine
This product	156 - 210 grams / Unflavoured	£12.59	£0.42
This product	156 - 210 grams / Fruit Punch	£12.59	£0.42
This product	420 grams / Blue Raspberry	£18.38	£0.31
This product	420 grams / Fruit Punch	£18.38	£0.31
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.