Creatine Monohydrate
- Increase Strength & Power
- Aids Cognition
-
Improves Recovery
All Products are UK made and produced to ISO 22000 Standards in an Informed Sport Accredited Factory.
Some key benefits of creatine monohydrate include:
Increased ATP production - Creatine helps in the synthesis of adenosine triphosphate (ATP), the primary energy source for muscle contractions during high-intensity activities like weightlifting and sprinting.
Improves exercise performance: By increasing ATP availability, creatine supplementation may enhance strength, power, and performance in short-duration, high-intensity activities.
Increases muscle growth: Creatine can lead to greater water content in muscle cells, which may promote protein synthesis and muscle hypertrophy (growth).
Aids hydration - Creatine may draw water into muscle cells, promoting better hydration and cell volume.
UNFLAVOURED: Creatine Monohydrate
PER 5G SERVING:
Energy kcal 0
Protein 0.0g
Carbohydrates 0.0g
Fat 0.0g
Fibre 0.0g
What is MARCHON™ Creatine Monohydrate designed for?
MARCHON™ Creatine Monohydrate is designed to increase strength & power, aid cognition, and improve recovery.
What is Creatine Monohydrate, and what does it do?
Creatine monohydrate is a naturally occurring compound found in certain foods and produced by the body. It is a popular and well-researched dietary supplement used to enhance athletic performance and support muscle growth.
How many servings and how much creatine monohydrate does one bag provide?
Each bag of creatine provides approximately 63 servings, with each serving containing 5g of creatine monohydrate.
What are the key benefits of using creatine monohydrate?
Some key benefits of creatine monohydrate include increased ATP production, improved exercise performance in high-intensity activities, increased muscle growth through protein synthesis, and better hydration and cell volume due to its water-drawing effect.
How does creatine monohydrate improve exercise performance?
Creatine monohydrate enhances exercise performance by increasing ATP availability, which is the primary energy source for muscle contractions during high-intensity activities like weightlifting and sprinting.
Do I need to load Creatine?
A creatine loading phase isn't strictly necessary. Evidence shows that supplementing with a smaller dose will have the same effect, but it'll just take a bit longer to maximise creatine storage, which can be achieved by a daily dose of 3-5g. Loading typically involves taking a higher dose of creatine for a short period (usually 5-7 days) before settling into a maintenance dose. The standard loading protocol is to take around 20 grams of creatine per day (divided into 4 doses of 5 grams each) during this loading phase.
The purpose of loading is to rapidly increase the creatine levels in your muscles, which can help you experience the performance-enhancing benefits of creatine more quickly. However this is only recommended if you have an event coming up in a short time period and you haven’t supplemented before.
For best results a consistent dose of 5g every day is recommended.
If I stop taking Creatine how long does it take for my stores to return to baseline?
Research shows that it takes around 3-4 weeks for levels to return to pre supplementation levels. Don’t concern yourself if you go away on holiday, forgot to take for a week or so, you will still be repeating the benefits! Just make sure you have the subscription so you don’t run out!
Do I need to drink more when taking Creatine?
When you start taking creatine, it's important to stay well-hydrated because creatine can cause water retention in some individuals. This is often temporary and is not a cause for concern, but adequate hydration can help minimise any discomfort.
Does Creatine cause bloating and water retention?
Creatine can cause an initial increase in water retention when you start using it. This is because creatine draws water into muscle cells, increasing their volume. This can lead to temporary weight gain and a feeling of "bloating." It's important to note that this is not the same as subcutaneous water retention that can make you look puffy or swollen; rather, it's an intracellular effect.
Not everyone experiences significant water retention or bloating with creatine supplementation. Responses to creatine can vary from person to person. Some individuals may notice a more pronounced effect, while others may experience minimal or no water retention.
The extent of water retention may depend on the dosage and duration of creatine supplementation. Higher doses or loading phases may lead to more significant water retention initially.
However, over time, as your body adapts to creatine supplementation, the initial water retention typically decreases. Many people find that the initial bloating or water weight gain becomes less noticeable after a week or so of consistent use.
Can I take Creatine if I am vegan?
Yes absolutely! As Creatine is naturally found in meat and fish products it is hard to get when following a plant based diet. Supplementing with Creatine is advised to aid your exercise performance if you follow a vegan diet.
What is the best time to take Creatine?
The key factor to reaping the benefits of creatine is saturating your stores in the body, so timing doesn’t really matter. However there is a small amount of research showing that on workout days, it may be better to take creatine shortly after you exercise (REF)
It may be beneficial to take it with food (specifically protein and carbs) as this aids absorption and potential negates the issues with bloating (REF)
Should I take Creatine if I do endurance exercise?
Absolutely you should! Recent research provides some evidence that creatine can positively enhance muscle glycogen which is an important substrate metabolised during high-intensity or long-duration endurance exercise, leading to enhanced performance. (REF)
When to take
On workout days taking creatine shortly before or after your workout may be most beneficial. Some studies suggest taking it post-workout may be slightly better but the difference is minimal.
On rest days the timing is less important on non-workout days. Taking it with a meal may help with absorption and reduce some of the potential digestive issues some people experience.
However, the timing doesn’t matter in the grand scheme of things, just be consistent with supplementation.
How long until I see benefits?
The time it takes to see benefits from creatine supplementation can vary depending on a few factors:
Loading vs. Non-loading protocol:
- With a loading protocol (20-25g per day for 5-7 days), you may start experiencing benefits after about 7 days when your muscles become fully saturated with creatine.
- With a non-loading protocol (3-5g per day), it typically takes 2-3 weeks to reach full muscle saturation and start seeing benefits.
A note that a loading period is not necessary. Taking Creatine daily at 5g a day will allow you to see results.
You may notice some initial effects like slight weight gain (1-3 lbs) and increased muscle fullness within the first week due to water retention in muscle cells.
Improvements in strength, power, and high-intensity exercise performance are typically observed after your muscles are fully saturated with creatine. This can occur as early as 7 days with loading or 2-3 weeks with a standard dose.
Faster recovery from training may be noticed once creatine stores are saturated. Improvements in short-term memory and cognitive function may take longer to manifest and are more apparent under stressed conditions like sleep deprivation.
Significant increases in muscle mass and strength are typically observed after 4-12 weeks of consistent supplementation combined with resistance training.
How to take
You can take Creatine with water, juice or a sports drink. You can mix it into food or you can even scoop straight into your mouth!
Common mistakes people make
There are some common mistakes people make with creatine supplementation. Here is an overview -
- Not taking enough creatine. Many pre-workout supplements contain only 1-2 grams of creatine, which is not enough to see significant benefits. The recommended dosage is typically 3-5 grams per day.
- Inconsistent supplementation. Taking creatine sporadically or cycling on and off can reduce its effectiveness. Consistent daily supplementation is key to maintaining elevated muscle creatine stores.
- Expecting immediate results. It takes time for creatine stores in muscles to become fully saturated. Benefits are typically seen after 2-4 weeks of consistent supplementation.
- Not staying hydrated. Creatine causes muscles to hold more water, so adequate hydration is important. Aim for 16-18 ounces of water for every 5 grams of creatine taken.
- Relying solely on creatine without proper training. Creatine enhances performance, but it doesn't replace the need for consistent, challenging workouts. It must be combined with proper training to see results.
- Using unnecessarily expensive or exotic forms. Creatine monohydrate is the most researched and effective form. More expensive alternatives often lack scientific support for superior benefits.
Creatine monohydrate is a naturally occurring compound found in small amounts in certain foods and is also produced by the body. In supplement form, it is a popular and well-researched dietary supplement used to enhance athletic performance and support muscle growth.
This bag of creatine provides approximately 63 servings of creatine monohydrate. Each serving provides 5g of creatine monohydrate.
I ordered 10 days ago, thinking it would be delivered that same week, nothing arrived. The Shop app just says it’s in transit with no updates since, have just received an email to review the products. I have also purchased the subscription, so I have lost a week on that. I emailed and they told me it would arrive today, but I have had no update with times or confirmation of delivery. Not great for an order of over £100 from a company that mentions express shipping with next day delivery, or 1-3 working days.
Good taste, dissolve easy in warm water, good results
Since taking this I have noticed an improvement in my energy output and my training has become a lot more focused and dialled in
Quality service and quality products
Banging product being using for 6 months now got great strength and gains