nzprotein creatine monohydrate 300g jar

Creatine Monohydrate 300g

Creatine For Lean Mass, Strength, and Recovery.
$28.00 (SGD)

Creatine is found naturally in the body. Supplementation with creatine monohydrate has been shown to increase physical performance.

Creatine Facts

Creatine is a chemical that's found naturally occurring in the human body with about 95% found in skeletal muscle tissue in the form of phosphocreatine, and the rest in the brain, heart and testes. Creatine is also found in red meat and fish.

In many respects creatine acts similar to an amino acid and our bodies can produce it from the amino acids glycine and arginine. The average adult has 80-130 grams of creatine naturally occurring in their body. There are many factors, however, that can affect the amount of creatine available in the body including exercise level, body composition, dietary intake of creatine (from meat and fish), and hormone levels.

Studies have consistently shown that additional supplementation of creatine increases the concentration of creatine in muscles and promotes a faster regeneration of Adenosine Triphosphate (ATP).

ATP is a primary energy source that helps with various biological processes including muscle contraction. This energy also helps to fuel high intensity, short duration exercise such as weight lifting, sprinting, or any other exercise that uses fuel quickly.

Research not only provides overwhelming evidence that creatine is beneficial for exercise performance and developing muscle in athletes, but that supplementation can also enhance recovery after exercise and prevent and/or reduce severity of injuries - assisting with rehabilitation and helping athletes tolerate intense training loads.

creatine monohydrate molecule

Creatine Benefits

Creatine is one of the most popular dietary supplements for athletes. It's also one of the most extensively studied too, with no proven adverse effects. 

Exercise Performance

Creatine can help to fuel high intensity exercise performance by increasing the amount of ATP available in the body.

Creatine monohydrate supplementation has been shown to increase physical performance in successive bursts of short-term, high intensity exercise.

•    Up to 15% increased maximum power and endurance
•    Up to 20% additional power with interval training
•    Up to 30% power gain and energy release in the short-sprint range
•    Up to 15% more for sprint reps

Muscle Gain

Supplementation with creatine has regularly shown to increase strength and muscle mass when taken in conjunction with heavy weight training. It may even be beneficial for injury prevention.

In studies subjects who combined creatine monohdrate with resistance training gained about twice as much muscle mass during 1 - 3 months of training compared with a placebo group. These gains are a result of improved ATP synthesis provididing greater muscle contraction energy and allowing athletes to perform at a higher intensity.

In a review of more than 150 studies of those taking creatine, subjects gained an average of 2.2% in lean body mass and lost 3.2% of body fat overall.

Creatine Monohydrate

There are various forms of creatine on the market and monohydrate is the most studied for athletic performance and health.

Although all forms of supplemented creatine increase concentration of creatine in muscle, monohydrate is the most common form and is the most effective according to the International Society of Sports Nutrition.

Best Way to Take Creatine

This product is micronised meaning that it's very fine. It's tasteless and odourless and mixes easily into almost any liquid.

For best results, many people mix it into their pre or post workout drinks that contain fast-digesting protein (such as Whey) and fast-digesting carbohydrates. Consuming it this way can assist with the uptake of creatine by muscle.

Creatine Loading

Creatine is commonly supplemented with a loading phase or a maintenance phase.

Recommended dosage with a loading phase: 5 grams of creatine 4 times a day for 6 days, followed by a maintenance phase of 2-5 grams a day.

Recommended dosage without a loading phase (maintenance phase): 3 grams of creatine a day for 4 weeks, followed by a maintenance phase of 2-5 grams a day.

The loading phase is entirely optional and depends on personal preference. There's evidence to suggest that the loading phase can be beneficial because it saturates muscles with creatine faster. Other studies show that consistent smaller intake of creatine saturates the muscle equally well - it just takes a little longer to saturate the muscle.

Creatine does not need to be cycled. Though perceived muscle size and strength may be enhanced fairly quickly, it may be best to take creatine consistently for several months as it works to support muscle development in the longer term.

Creatine Side Effects

According to the International Society of Sports Nutrition supplementing with creatine monohydrate is safe, effective and ethical.

Creatine monohydrate is one of the most studied nutritional aids for athletes and there is no scientific evidence that it causes any negative effects on healthy individuals in short or long term use.

There are several myths surrounding the supplementation of creatine:

  • Weight gained while taking creatine is just due to water retention.
  • Creatine can cause kidney complications.
  • Creatine causes cramping, dehydration (and/or altered electrolyte levels).
  • That long term effects aren't known.
  • Newer formulations and versions of creatine are more effective than monohydrate and have less side effects.
  • Creatine supplements are illegal, steroids, or unethical to use.

All of these myths have been disproven and are uncredible according to the International Society of Sports Nutrition.

In any case, always make sure to consume plenty of water when consuming creatine and undertaking strenuous exercise.

Rated 4.87/5 Based on 30 customer reviews.

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Great product and great supplier
Review by: Bharti on Mon, Jun 24, 2024 1:44 PM
First time taking creatine and this is a good first for me. Texture is super fine when mixed, you wouldn’t be able to tell if you've added any into your bottle.

Taste wise, only slightly strange taste, so I’d recommend mixing with protein powder. Or just shot it as fast as you can by itself.

Only been 2 weeks since using it and only noticed very minor gains in strength and recover, but too soon to see any physical changes in terms of muscle mass increase.
Review by: Anonymous on Wed, Jun 19, 2024 12:16 PM
Great product
Review by: Calum on Wed, Jun 12, 2024 3:29 PM
Good product, next day delivery
Review by: Anonymous on Mon, May 27, 2024 11:40 AM
Nice basic product of good quality for a good price
Review by: Will on Sun, May 26, 2024 3:23 PM
Great product!
Review by: Love on Sun, May 26, 2024 3:03 PM
I’m still Loading so it’s hard to tell at this stage. Love how fine and white the powder is.
Review by: Jim on Fri, May 24, 2024 12:37 PM
I've given this product a 4 star rating because I haven't as yet fully committed myself to the product (currently recovering from illness) but have faith in its efficacy because I believe in NZ Protein's quality products. Thank you for your service.
Review by: Anonymous on Tue, May 21, 2024 3:33 PM
So much better than the grainy sand shit you get from Optimum Nutrition.
This stuff actually dissolves.
Review by: Anonymous on Thu, May 16, 2024 8:03 PM
Outstanding products with outstanding customer service. Goods ordered over bank holiday and still delivered within timeframe without any hassle.
Review by: Mel on Sat, Apr 13, 2024 3:55 PM
Mixes great, you don’t get that crunch you get from other creatines
Review by: Anonymous on Mon, Mar 18, 2024 8:23 PM
Used over weekend gained 3Kgs from hard workouts and using a teaspoon of this in my banana millshakes
Review by: Grunt on Mon, Mar 11, 2024 3:54 PM
Great, mixes well.
Review by: Anonymous on Mon, Mar 4, 2024 1:17 PM
Great stuff , dissolves very well in water
Review by: jason on Mon, Mar 4, 2024 1:06 PM
Works, good on stomach, fast delivery. Would buy again.
Review by: Adam on Tue, Jan 2, 2024 7:06 PM
This doesn’t leave that gritty feeling. Mixes very well
Review by: Adi on Tue, Jan 2, 2024 1:03 PM
Creatine should be a staple for many people's diet, and this creatine does the job. Though I have found that mixing in water often isn't the best way to do it for me, mixing in with protein shake or morning coffee is more than satisfactory.
Review by: Anonymous on Mon, Dec 11, 2023 5:12 PM
Great product, fast delivery, will purchase again
Review by: Aaron on Thu, Nov 23, 2023 10:24 AM
Good value for money and mixes very easily.
Review by: Matt on Wed, Nov 8, 2023 1:12 PM
Much more powdery than the previous product I was using so I'm pleased about that.
Review by: Alex on Fri, Oct 20, 2023 1:12 PM
Great product and good vaue - thanks
Review by: Mary on Tue, Oct 3, 2023 10:54 AM
Is exactly what it says it is. Mixes perfectly
Review by: Anonymous on Wed, Sep 13, 2023 11:47 AM
Great product
Review by: Judith on Wed, Aug 30, 2023 12:31 PM
Love it works well
Review by: Anonymous on Sat, Aug 26, 2023 1:02 PM
Moved from ON Creatine. Never even thought about going back :)
Review by: Vaughan on Mon, Aug 14, 2023 6:51 PM
Good price and great service,
Review by: James on Sun, Aug 6, 2023 9:53 AM
Review by: Anonymous on Tue, May 30, 2023 1:06 PM
Review by: Anonymous on Wed, May 3, 2023 12:57 PM
It's great thanks.
Review by: Ross on Mon, May 1, 2023 12:07 PM
Another great product from nz protein, mixes really good a must with some EAAs
Review by: Lance on Wed, Apr 12, 2023 6:19 AM