Optimum Nutrition (ON) Micronized Creatine Powder – 100 Gram, 33 Serves, 3g of 100% Creatine Monohydrate per serve, Supports Athletic Performance &…

by Nick Tumminello
Last updated:21/01/1018
Despite extensive scientific evidence, people still have numerous questions about creatine. Coach Nick Tumminello, author of the Creatine Report, clears up the confusion.
There have been questions about creatine since 1832, the year a crazy French chemist named Michel Cheveul discovered the acid in skeletal muscle.

Fast-forward 160 years … Creatine monohydrate hit the supplement shelves in 1992. Since then, people have clamored for creatine and the questions have proliferated: Parents wonder if it’s safe; curious consumers wonder how it works; and lifters wonder how much to take at what times and with what liquids.

As the author of the Creatine Report – a free, unbiased, detailed review of creatine literature – I’ve taken the time to analyze the scientific studies on creatine and speak with many of the world’s leading supplement experts to answer every creatine question you’ve ever had. I did the same with my Protein Report, which is also a 100% free resource.

If you’re ready to have your creatine questions answered in a simple, straightforward, no BS manner, you’re in the right place. I’m about to tell you everything you need to know (and nothing you don’t) about creatine: what it is, how to use it, safety, loading, side effects and more. Just listen, learn and apply!

1 WHAT IS CREATINE?
Creatine is a nitrogenous organic acid derived from the amino acids glycine, arginine, and methionine. Skeletal muscle contains 95% of all creatine. The heart, brain and testes hold the remaining 5%.

2 HOW DOES CREATINE WORK?
According to David Sandler, the Senior Director of Education for the National Strength and Conditioning Association (NSCA), “Creatine allows you to have a longer and larger work volume. It helps you get one more rep. Supplementation can increase phosphocreatine and creatine stores by 10-to-40%.”

3 WHY DOES CREATINE WORK?
According to Jose Antonio, Ph.D., a professor at Nova Southeastern University and CEO of the International Society of Sports Nutrition, “Creatine serves as a fuel source for rapid exercise through increased phosocreatine (PCr) stores.”

4 WHO SHOULD USE CREATINE?
Quite simply, anyone looking to increase lean body mass, boost strength, and increase anaerobic performance should supplement with creatine.

Dr. Antonio explains, “To date, creatine is clearly the single most effective dietary supplement for enhancing gains in anaerobic performance as well as increasing lean body mass and muscle fiber size.”

5 DOES CREATINE HELP YOU BUILD MUSCLE?
Yes! Specifically, research suggests that creatine offers these benefits:

Increases fat-free mass
Improves maximal strength (as measured by 1RM bench press)
Improve muscular endurance
Increases anaerobic power and performance (shown in many activities, including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players)
6 DOES CREATINE HELP YOU LOSE FAT?
Yes! Creatine helps you gain and retain metabolically-active lean muscle tissue, which makes it an indirect fat burner.

Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions.

Plus, creatine also helps elevate your metabolism more directly, through its hydration properties. “A well-hydrated cell tends to be more metabolic,” said Dr. Antonio.

7 HOW MUCH CREATINE SHOULD I TAKE?
Take 3-6 grams of creatine monohydrate daily for maintenance.

8 WHAT IS CREATINE LOADING?
For the fastest possible benefits, take 10-to-20 grams of creatine monohydrate daily for 7-to-14 days. This is known as the “loading” phase and will shorten the time necessary to see results from creatine.

After the loading phase, move onto the maintenance phase discussed above.

9 WHEN AND WHY SHOULD I LOAD CREATINE?
You don’t necessarily need to load creatine. It will work just as well after taking a maintenance dose consistently for about 4 weeks. However, when you want a shortcut, creatine loading can produce benefits within 2 weeks.

10 HOW TO CYCLE CREATINE?
Most people don’t have to worry about this issue. Continual use offers continual performance benefits.

11 DOES CREATINE MAKE YOU RETAIN WATER?
Creatine does help your cells retain water, which is good for performance. This can, however, give you a higher body weight.

So fighters and other weight-class athletes may need to cycle off creatine from time to time – especially 6 weeks before a weigh-in.

12 HOW MUCH WATER SHOULD YOU DRINK WITH CREATINE?
According to Dr. Antonio, “The literature shows 4 ounces of water for every 3 g of creatine.”

13 WHAT IS THE BEST TYPE OF CREATINE?
Alan Aragon, MS, and nutritional contributor to Men’s Health and consultant to the Los Angeles Lakers, Los Angeles Kings, and Anaheim Ducks, notes: “Creatine monohydrate is definitely the way to go. Not only is it less expensive than other forms, but it’s actually been shown to have better bioavailability.”

14 IS CREATINE SAFE?
According to Dr. Antonio: “Creatine is perhaps THE most studied ergogenic aid in history. And the science clearly suggests that there are no harmful side effects of creatine supplementation. There is no evidence that it causes muscle tears, harms the kidneys, causes dehydration or myriad other silly myths. If these side effects occur, show me the science!”

15 DOES CREATINE CAUSE CRAMPS?
No! Jose Antonio describes another study performed during one season of NCAA Division I-A (FBS) football training and competition:

“It was discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than non-users. Thus, even for athletes who are well-trained, it is clear that regular creatine consumption does not cause harm, and in fact may have a protective effect against certain exercise-related issues.”

16 IS CREATINE SAFE FOR TEENAGERS?
Yes, and it’s also effective. Research suggests that creatine improves strength and performance in teenagers who were already in shape and highly-trained for their sport. Of course, users should always look at label directions and follow manufacturer’s suggestions when considering creatine.

17 IS CREATINE SAFE FOR WOMEN?
Yes, women looking to get stronger and build a leaner, more athletic body can safely take creatine.

The product is real not fake genuine product!! The delivery service were good the package 📦 was not damaged and safe

I can notice that my muscle size has increased after taking it, although its water but atleast it tells that its working

Good

As I embark upon the compelling journey to share with you, dear reader, the extraordinary tale of my experience with Creatine Monohydrate, I feel it is essential first to set the stage for this incredible encounter.

In a world where the pursuit of physical prowess and optimal well-being has become an increasingly urgent quest for many, the realm of supplements has seen the rise of a myriad of offerings. Amidst this tumultuous sea of powders and potions, one star shines brighter than the rest: Creatine Monohydrate.

With great anticipation, I procured a generous supply of this renowned elixir from the boundless treasure trove that is Amazon. As I unsheathed the Creatine Monohydrate from its packaging, a sense of destiny washed over me, much like a wave crashing upon the shore, heralding the start of a new chapter in my fitness odyssey.

Now, allow me to regale you with a detailed account of the remarkable aspects of this truly exceptional supplement.

First and foremost, the efficacy of Creatine Monohydrate is unparalleled in its capacity to unlock the gates to untapped strength and stamina. As I diligently incorporated this powerful compound into my daily routine, I bore witness to a veritable metamorphosis in my physical abilities. With each passing day, I felt as though I were channeling the vigor of the mighty Hercules himself, conquering personal records and overcoming obstacles that had once seemed insurmountable.

Secondly, the purity of the Creatine Monohydrate I purchased deserves the highest praise. Like a shimmering diamond plucked from the depths of the Earth, the crystalline structure of this supplement gleamed with an assurance of quality that could only be rivaled by the accolades of researchers and athletes alike. The fine powder dissolved effortlessly into my post-workout elixirs, blending harmoniously into a concoction that nourished both body and soul.

In addition to its potency and purity, the Creatine Monohydrate I obtained was a veritable masterclass in consistency. As a devoted disciple of the fitness arts, I understand the importance of maintaining a rigorous schedule, and this supplement’s unwavering performance served as the perfect companion to my unyielding dedication. With each serving, I was reassured that I was providing my body with the optimal foundation upon which to build a temple of strength and vitality.

Finally, I must pay homage to the subtle yet undeniable impact that Creatine Monohydrate has had upon my cognitive capabilities. While the primary focus of this supplement may be physical enhancement, its secondary effects on mental acuity cannot be ignored. As my muscles swelled with newfound power, so too did my mind expand with the wisdom and clarity of a thousand sages. It is with great pride that I attribute a portion of my recent accomplishments in both the gym and the library to the fortuitous addition of Creatine Monohydrate to my daily regimen.

In conclusion, I wholeheartedly extol the virtues of Creatine Monohydrate as an unparalleled ally in the pursuit of strength, endurance, and cognitive acuity. From its unrivaled efficacy and unblemished purity to its steadfast consistency and surprising cognitive benefits, this supplement has proven itself to be a veritable panacea for those seeking to elevate their physical and mental prowess. I cannot recommend this product highly enough to those who, like me, are on a quest for self-improvement and mastery over their own potential.