{"title":"Creatine","description":"\u003cp\u003eCreatine, sold here as creatine monohydrate and also known as micronised creatine or N-(aminoiminomethyl)-N-methylglycine, is a compound made in the body from the amino acids arginine, glycine and methionine and found in meat and fish. It is a food supplement, not a research compound, and it is among the most studied ingredients in sports nutrition. This page lists every creatine product stocked at Free Muscle, compared on grams of creatine per serving, servings per tub and independent batch testing.\u003c\/p\u003e\n\n\u003ch2\u003eWhat is creatine?\u003c\/h2\u003e\n\u003cp\u003eAround 95 per cent of the body's creatine is held in skeletal muscle, mostly as phosphocreatine. During very short, maximal efforts such as a heavy set or a sprint, phosphocreatine donates a phosphate group to regenerate adenosine triphosphate (ATP), the immediate energy source for muscle contraction. Muscle stores are normally around 60 to 80 per cent of their maximum, and loading studies have measured muscle creatine content rising towards that maximum in participants who supplemented. That is the mechanism behind the one health claim authorised for creatine in the UK and EU.\u003c\/p\u003e\n\u003cp\u003eCreatine monohydrate is the form used in the overwhelming majority of published trials. Other forms, such as creatine hydrochloride, ethyl ester and buffered creatine, have been marketed as superior, but controlled comparisons have not shown an advantage over monohydrate in muscle creatine content or performance outcomes. Micronised monohydrate is the same molecule milled to a smaller particle size, which changes how it disperses in liquid, not what it does. The product we stock also contains taurine, an amino sulphonic acid found in meat and fish. Taurine has no authorised health claim in the UK or EU, so we make none for it.\u003c\/p\u003e\n\u003cp\u003eCreatine has been sold as a food supplement in the UK since the 1990s. It is not a medicine and is not on the WADA Prohibited List. The authorised health claim under the retained EU nutrition and health claims rules is that creatine increases physical performance in successive bursts of short-term, high intensity exercise, with the condition that the beneficial effect is obtained with a daily intake of 3 g of creatine. The claim is for adults performing high intensity exercise. No other claim, including any about muscle size, recovery, strength or cognition, is authorised, and this page does not make one.\u003c\/p\u003e\n\n\u003ch2\u003eWhat the published research reports\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eMuscle creatine loading (1996).\u003c\/strong\u003e In 31 men, muscle total creatine measured by biopsy rose by around 20 per cent after six days on a high-intake loading protocol, and a lower intake of 3 g per day reached the same muscle content after about 28 days. After supplementation stopped, muscle creatine declined back to baseline over roughly 30 days. Hultman E, et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. PMID: 8828669.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMeta-analysis of body composition and performance (2003).\u003c\/strong\u003e Across 96 placebo-controlled human studies, creatine supplementation produced small but statistically significant improvements in performance on high intensity tasks lasting under 30 seconds, particularly upper-body and laboratory-based tasks. Effects on running and swimming performance were not significant, and the changes in body mass that were also recorded include water held within muscle. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226. PMID: 12945830.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInternational Society of Sports Nutrition position stand (2017).\u003c\/strong\u003e This review summarised the literature on creatine monohydrate in exercise and identified performance in high intensity exercise as the best supported outcome. The authors note that an initial body mass increase of 1 to 2 kg from water retention is common, that a minority of people are non-responders, and that the evidence base is concentrated in short trials of trained young adults. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PMID: 28615996.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThese are summaries of what the studies measured in their participants. The only claim we make for the product on this page is the authorised one above.\u003c\/p\u003e\n\n\u003ch2\u003eBrands of creatine we stock\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFree Muscle CREATREN, creatine monohydrate with taurine, 300 g.\u003c\/strong\u003e Our own brand, a micronised creatine monohydrate powder with taurine, 300 g per tub, roughly 60 servings at the labelled 5 g serving. Two ingredients and nothing else. Every Free Muscle batch is assayed by Janoshik Analytical, an independent laboratory, and the certificate for the batch you receive is available by email on request. \u003ca href=\"\/products\/creatren\"\u003eView CREATREN 300 g\u003c\/a\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAt present this is the only creatine product we stock.\u003c\/p\u003e\n\u003ch3\u003eHow to compare them\u003c\/h3\u003e\n\u003cp\u003eCompare creatine products on grams of creatine per serving and servings per tub, then divide the price by total grams of creatine for a cost per gram. Ignore the headline tub weight, since flavourings, sweeteners and fillers add weight without adding creatine, and ignore claims for novel forms unless they are backed by a controlled comparison against monohydrate. Check that the label states the form of creatine and the amount per serving in grams, and check the batch certificate for identity and purity.\u003c\/p\u003e\n\n\u003ch2\u003eBatch testing and certificates of analysis\u003c\/h2\u003e\n\u003cp\u003eA certificate of analysis (COA) reports what an independent laboratory found when it tested a sample from a specific batch: identity, confirming that the powder is creatine monohydrate, and purity, the proportion of the sample that is creatine. Every Free Muscle batch is tested by Janoshik Analytical, which we neither own nor control. To request the certificate for your tub, email us with the batch number printed on it and we will send it.\u003c\/p\u003e\n\u003cp\u003eA generic PDF with no batch number, no date or no named laboratory is not a batch certificate. For third-party brands we show a certificate only where the manufacturer supplies one for the batch we hold. See \u003ca href=\"\/pages\/lab-tests\"\u003eour lab testing page\u003c\/a\u003e for how to read one.\u003c\/p\u003e\n\n\u003ch2\u003eLegal status in the UK\u003c\/h2\u003e\n\u003cp\u003eCreatine is a legal food supplement in the UK, sold under the Food Supplements Regulations and labelled in line with the retained Regulation (EC) No 1924\/2006 on nutrition and health claims, which is why the only performance claim on this page is the authorised one. It is not a medicine and is not regulated by the MHRA. Creatine is not on the WADA Prohibited List. As with any supplement, athletes subject to testing should look for batch testing to reduce the risk of contamination. Free Muscle sells to adults aged 18 or over. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.\u003c\/p\u003e\n\n\u003ch2\u003eStorage and handling\u003c\/h2\u003e\n\u003cp\u003eKeep the tub tightly sealed in a cool, dry place away from direct sunlight and heat. Creatine monohydrate powder is stable when kept dry, but it degrades to creatinine in solution over time, so mix it fresh rather than leaving it in liquid. Keep the batch number until the tub is finished, and keep out of the reach of young children.\u003c\/p\u003e\n\n\u003ch2\u003eDelivery and returns\u003c\/h2\u003e\n\u003cp\u003eFree Muscle is a UK company, FreeMuscle LTD, based in Scunthorpe. Every order ships with free tracked UK delivery in plain packaging. Orders placed before 2pm Monday to Friday are processed the same working day. EU delivery takes 3 to 7 working days. Unopened items can be returned within 30 days. Customers must be 18 or over. See \u003ca href=\"\/pages\/shipping\"\u003eshipping\u003c\/a\u003e and \u003ca href=\"\/pages\/guarantee\"\u003eour guarantee\u003c\/a\u003e for the full terms.\u003c\/p\u003e\n\n\u003ch2\u003eRelated reading\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/creatine-and-taurine-evidence\"\u003eCreatine and Taurine: What the Evidence Actually Supports\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/blog-en\/how-and-when-to-take-creatine\"\u003eHow and When to Take Creatine for Best Results\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/blog-en\/how-much-protein-to-build-muscle\"\u003eHow Much Protein Do You Need to Build Muscle?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/what-is-janoshik-analytical\"\u003eWhat Is Janoshik Analytical? Third-Party Testing Explained\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/blog-en\/push-pull-legs-routine\"\u003ePush Pull Legs: The Complete PPL Routine\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eRelated collections: \u003ca href=\"\/collections\/pre-workout\"\u003ePre-workout\u003c\/a\u003e, \u003ca href=\"\/collections\/performance-nutrition\"\u003ePerformance nutrition\u003c\/a\u003e, \u003ca href=\"\/collections\/brand-free-muscle\"\u003eFree Muscle brand\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eCreatine monohydrate is a food supplement for adults, not a medicine, and has not been evaluated by the MHRA, EMA or FDA. The only health claim made on this page is the authorised claim that creatine increases physical performance in successive bursts of short-term, high intensity exercise, obtained with a daily intake of 3 g of creatine. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. You must be 18 or over to order. Nothing on this page is medical advice.\u003c\/em\u003e\u003c\/p\u003e","products":[{"product_id":"creatren","title":"CREATREN — Creatine Monohydrate + Taurine, 300g","description":"\u003cp\u003e\u003cstrong\u003e300g of micronised creatine monohydrate with taurine. Roughly 60 servings at 5g. Two ingredients, nothing else in the tub.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eMicronised so it dissolves fast — no grit left at the bottom of the shaker. Every batch is assayed by Janoshik Analytical, an independent laboratory we neither own nor control. The batch number is printed on your tub; ask us for that batch's Certificate of Analysis and we will send it.\u003c\/p\u003e\u003ch3\u003eHow to take it\u003c\/h3\u003e\u003cp\u003e5g daily, at whatever time you will actually remember. No loading phase is required — 5g a day reaches full muscle saturation in three to four weeks. Loading (20g a day, split into four doses, for a week) gets you there faster but causes more stomach upset in some people. Both end up in the same place.\u003c\/p\u003e\u003ch3\u003eWhat to expect\u003c\/h3\u003e\u003cp\u003e\u003cstrong\u003eSome water retention, and it sits inside the muscle rather than under the skin.\u003c\/strong\u003e Expect one to two kilos on the scale in the first fortnight. That is the creatine doing its job, not fat.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eYou do not need to cycle off.\u003c\/strong\u003e Creatine monohydrate is among the most replicated supplements in sports science, and continuous daily use is well tolerated in healthy adults.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eIt will not work for everyone.\u003c\/strong\u003e A minority of people are genuine non-responders. If your working sets have not moved after finishing the tub, our \u003ca href=\"\/pages\/guarantee\"\u003e60-day satisfaction guarantee\u003c\/a\u003e covers you.\u003c\/p\u003e\u003cp\u003eFree, discreet UK delivery in 2–3 business days. \u003ca href=\"\/pages\/lab-tests\"\u003eSee how we test\u003c\/a\u003e.\u003c\/p\u003e","brand":"FreeMuscle","offers":[{"title":"Default Title","offer_id":46946659565794,"sku":"10000002","price":39.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0772\/3499\/5426\/files\/openart-image_9iUyGpOb_1760899876784_raw_1.jpg?v=1766262588"}],"url":"https:\/\/freemuscle.co.uk\/collections\/creatine.oembed","provider":"Free Muscle","version":"1.0","type":"link"}