Trec Nutrition Creatine Micronized 200 Mesh + Taurine

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.

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.