Optimum Micronized Creatine

Micronised essentially means a finer powder leading to easy mixability and digestion.

ON recommend 5g per day, every day. You may opt to do a loading phase in the first 4-7 days which would see you take 20g per day, then back to 5g per day for the maitenence phase.

No, ON recommend using a teaspoon to measure out your 5g serve.

As of early 2020 ON ceased using Creapure type Creatine Monohydrate in their Micronized Creatine. So in answer NO it is not Creapure. For a Creapure Creatine Monohydrate we recommend using Elemental Nutrition (EN) German Creatine which is 100% Creapure.

Yes you can mix it together with your protein powder just make sure it is fully mixed because creatine is known to have a gritty texture.

Creatine works on what is known as an accumulative effect, meaning the effects take place after taking every day consistantly allowing it to accumulate in your muscles or "saturate" your muscles in creatine. Knowing this is more important than taking it before or after a workout.

ATP is the organic compound found in muscle which, upon being broken down enzymatically, yields energy for muscle contraction. Creatine enhances your body's ability to make protein within the muscle fibres, which also increases your muscle mass (Creatine increases cellular hydration. The hydrated muscle has increased permeability, which allows more amino acids into the muscle cell). Building up a supply of these contractile proteins ( actin and myosin ) increases your muscles ability to perform physical work. The bottom line here, is that creatine will allow you to to perform more repetitions with a given weight. This will increase the time under tension, thus increasing the recruitment of muscle fibres, which will in turn increase the number of fibres stimulated. It also prevents your body from relying on another energy system called glycolysis, which has lactic acid as a byproduct. Lactic acid creates the burning sensation you feel during intense exercise.

In truth nobody knows although it does appear to be safe with no adverse effects reported in any study which we are aware of. Some people have been taking as much as 20-30 grams a day since it was first available in 1990.

Creatine is so efficient at shuttling water into the intramuscular compartment, that an emergent side effect associated with it is that of muscle cramping. This most often occurs when too little fluid is consumed whilst supplementing with creatine. Muscle Cramping, strains and tears are all anecdotal evidence that are not supported by scientific fact. Creatine draws water away from the internal working organs and therefore if you take a lot with no water then a mild stomach cramp will occur.

Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of creatine in the form of creatine phosphate. No negative side effects have been noted in the research with the recommended levels of supplementation.