The Vitamin Company - Vitamin Pro Series Creatine Monohydrate Powder, Pure Micronised, 250g, 83 Servings | Unflavoured | Enhanced Muscle Growth | Faster Recovery | Increased Strength & Power

🏋️‍♂️ 1. Increased Muscle Strength and Power

Boosts ATP production, the energy source for high-intensity activities.

Ideal for weightlifting, sprinting, and other explosive movements.

🧱 2. Enhanced Muscle Growth

Supports muscle cell volumization (pulls water into muscles).

Helps increase lean muscle mass over time with consistent training.

⏱️ 3. Improved Exercise Performance

Improves performance in short-duration, high-intensity activities.

Enhances recovery between sets during resistance training.

🔁 4. Faster Recovery

Reduces muscle cell damage and inflammation.

Speeds up recovery post-exercise, allowing for more frequent training.

🧠 5. Cognitive and Brain Health Benefits

Supports brain energy metabolism (also uses ATP).

May improve memory, focus, and mental fatigue, especially under stress or sleep deprivation.

💪 6. May Help Prevent Muscle Loss

Useful during injury recovery, aging, or immobilization.

Helps maintain muscle mass in older adults (sarcopenia prevention).

🛡️ 7. Safe and Well-Researched

Creatine is one of the most studied supplements.

Proven safe for long-term use in healthy individuals.

✅ 1. Standard Dosage (Maintenance Phase)

3–5 grams per day

Best for long-term daily use

Suitable for most people after initial loading or as a standalone method

⚡ 2. Loading Phase (Optional)

20 grams per day, divided into 4 doses of 5 grams

Duration: 5–7 days

Helps saturate muscles quickly for faster results

Follow with 3–5 grams/day maintenance

📝 Note: The loading phase isn’t required, but it speeds up benefits.

🕒 3. Best Timing

Post-workout is generally most effective:

Muscles absorb creatine better after exercise

Pair with carbs/protein to increase uptake

Any time of day also works, as long as it's taken consistently

💧 4. Hydration is Key

Drink plenty of water — creatine pulls water into your muscles

Aim for 2.5–3.5 liters/day (more if training hard)

🔬 5. Most Effective Form

Creatine Monohydrate

Most studied, effective, and affordable

Micronized versions are easier on the stomach

Other forms (less proven or more expensive):

Creatine HCL

Buffered creatine (Kre-Alkalyn)

Creatine nitrate

🚫 6. What Not to Do

Don’t skip doses — consistency is key

Don’t worry about “cycling off” — long-term use is safe

Don’t take with too much caffeine — may reduce effectiveness in some cases