All Blacks Creatine Monohydrate

What Is Creatine?

Creatine is a naturally occurring compound in foods like red meat and fish. The body produces creatine in the liver, kidneys, and pancreas. Stored primarily in muscles, creatine plays a vital role in energy production during short, intense bursts of activity such as sprinting, weightlifting, or jumping. By boosting the energy available to your muscles and stepping in when reserves are low, creatine helps to improve performance, support muscle growth, and speed up recovery. Many athletes choose creatine powder as a convenient and effective supplement to support their training and recovery and ensure they get the optimal amount.

What Are the Benefits of Creatine?

Creatine provides the muscles with energy, allowing you to push harder and go further. Due to the following benefits, creatine supplements can be beneficial for athletes, especially those looking to improve their performance:

• ATP production: creatine creates adenosine triphosphate (ATP) production in your muscles, which is the key energy source for short bursts of intense activity like sprinting or weightlifting. During intense exercise, your ATP stores deplete quickly, but creatine helps replenish them, enabling you to perform for longer.

• Exercise performance: creatine increases physical performance in successive bursts of short-term, high intensity exercise, so you can perform at your best.

• Strength and power: by maintaining ATP production, creatine helps your muscles generate more force during activities like weightlifting and sprinting.

Why Use Our Creatine Powder?

The Healthspan Elite All Blacks Creatine Monohydrate delivers 5g of premium, pure creatine monohydrate per serving, with an impressive 99.5% purity. Formulated without any unnecessary additives, it gives your muscles only what they need to perform at their best. Trusted by the All Blacks, our creatine powder undergoes rigorous testing at LGC’s world-class sports anti-doping laboratory and holds Informed Sport accreditation, making it ideal for elite athletes. The unflavoured option easily blends into your post-workout shake or recipes, offering a convenient addition to your training routine.

How Do I Take Creatine Powder?

You can take the Healthspan Elite Creatine Monohydrate before or after exercise. It is unflavoured, meaning you can mix it easily into water, fruit juice, or smoothies. Simply add one 5-gram heaped scoop, or the dosage advised by your nutritionist, to 150-250ml of liquid and shake or blend. You can take creatine on an empty stomach. However, consuming it with a meal, particularly one that contains carbohydrates, can help enhance its absorption. It can still be effective if you prefer taking it on an empty stomach. The key is consistency, so it’s more important to take it regularly rather than worrying too much about the timing relative to meals.

How Much Creatine Should I Take?

For most people, including athletes, 5 grams of creatine daily provides enough muscle support and shouldn’t be exceeded. This is most commonly consumed in one serving, allowing the muscles to saturate over time thoroughly. However, some people, especially those with sensitive stomachs or new to creatine, may prefer splitting the dose into smaller amounts (e.g., 2.5g in the morning and 2.5g post-workout) to reduce discomfort. Therefore, when taking a creatine supplement, you must determine what fits best with your routine and preferences.

When Should I Take Creatine?

The ideal time to take creatine depends on your routine and preferences, as pre- and post-workout offer unique benefits. Taking creatine before a workout ensures your muscles have ample energy for high-intensity efforts, making it particularly useful for athletes engaged in short bursts of activity, like sprinters. On the other hand, post-workout creatine supports recovery and muscle building and may enhance absorption. However, the key to seeing the best results is consistency—so aim to take it every day at a time that works for you and is easy to remember.

How Long Does Creatine Take To Work?

On average, it takes 5-7 days of regular use to feel the effects of creatine. After this time, your muscles will have become saturated with creatine, allowing them a constant supply so that you may notice improved strength, power, and endurance during high-intensity workouts.