Trec Nutrition Creatine Endurance

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.

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.

Beta-alanine· evidence: Moderate

Beta-alanine raises carnosine levels in muscle, which helps buffer acid during hard effort. Reviews of the research find a small benefit in high-intensity efforts lasting roughly one to four minutes, such as hard intervals or rowing sprints. It does little for single heavy lifts or for long, steady exercise.

It works by building up over weeks, so it needs about 3–6 g a day for at least two to four weeks. Many combined products contain far less than that. There is no authorised health claim for beta-alanine.

Typical dose: 3.2–6.4 g a day, split into smaller doses, for at least 2–4 weeks

Safety: Commonly causes a harmless tingling or pins-and-needles feeling on the skin (paraesthesia), which is stronger with larger single doses.

Research we looked at:
Trexler ET et al. (2015). International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr 12:30.

Caffeine· evidence: Strong

Caffeine is one of the best-supported performance aids, with consistent research showing it can improve endurance, strength and alertness. The doses used in research are usually 3–6 mg per kg of body weight, taken about an hour before exercise.

The catch is the dose: it adds to any coffee, tea or energy drinks you already have, and it can disrupt sleep if taken later in the day. There is no authorised health claim for caffeine and sports performance in the UK.

Typical dose: Research doses are 3–6 mg per kg of body weight

Safety: High caffeine content. Not recommended for children or pregnant or breastfeeding women. Healthy adults should keep total caffeine from all sources to no more than 400 mg a day and 200 mg at a time. Avoid late in the day and do not combine with other caffeine products.

Research we looked at:
Guest NS et al. (2021). International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18:1.
EFSA NDA Panel (2015). Scientific opinion on the safety of caffeine. EFSA Journal 13(5):4102.

Cost per 5g lets you compare different sizes and formats fairly.Worked out from our current prices.