headaches (likely due to dehydration from low water intake – ensure you drink plenty of water whilst on cycle). Creatine is probably the most scientifically studied bodybuilding supplement ever, with strong evidence demonstrating that it helps improve sports performance. In addition to this, there are countless anecdotal reports from users claiming that it has improved their strength, recovery and performance in workouts.

You should notice an increase in weight during the first 4-9 days. Your muscles should also feel fuller, with the lifts you did the week before feeling slightly easier to complete. Most size and strength gains from creatine supplements come within the first month of use (Kreider; et al 1995). Reduce alcohol whilst on cycle! On Non-Workout Days: Add 5g’s to a high-carbohydrate drink and consume first thing in the morning, upon waking. Creatine Monohydrate is a food supplement and should be used as part of a balanced and varied diet. Do not exceed recommended dose. Store out of the reach of children. Please consult your Doctor prior to use if you have a medical condition. Not recommended for pregnant or breastfeeding women. Produced in an environment that produces In our opinion, there is no easy answer to this as personally we have found that everyone in the office tends to prefer a different product. This may be due to individual differences between users, and so the best course of action is to try the supplement that appeals most to you. Creatine Monohydrate is a food supplement, and should be used as part of a balanced and varied diet. Do not exceed recommended dose. Store out of the reach of children. Please consult your Doctor prior to use if you have a medical condition. Not recommended for pregnant or lactating women.Creatinine levels are often measured to assess overall kidney function and health. Creatine supplementation raises creatinine levels, although it is completely non-toxic to the kidneys (Robinson, et al 2000). If you are supplementing with creatine and your doctor is running some blood tests, you need to inform him that you’re using creatine otherwise this could give false results. In short, creatine use does not negatively effect the kidneys however it might give misleading results in blood tests. Is there a minimum age for creatine users? In our opinion, you should take it immediately post workout, in a carb rich post-workout shake (if using creatine monohydrate), or else follow the manufacturer’s instructions if it’s a more advanced creatine blend like Gaspari SizeOn, BSN Cellmass etc. What’s the best creatine supplement? For allergens, please see ingredients in bold. Contains Soy, Milk and Gluten. Manufactured on equipment that processes products containing Milk, Soy, Egg, Gluten, Nuts and Peanuts.

Mix 3 scoops with 400-500ml of water and consume once per day. On workout days consume immediately post-training.We recommend 1 serving a day at least but if desired you can take more for extra calories as required. Most users experience notable weight increases when they commence a course of creatine, up to six or seven pounds (about three kilograms), especially the first time they use it. Most of this weight gain is from the cell volumising effect discussed above which is not permanent. Although creatine is a safe supplement, we do not recommend it below the age of 18 as there is usually so much that can be done in terms of optimising diet, training and rest at that time. The most important supplement is probably protein powder to ensure you’re taking in enough protein from quality sources, to ensure recovery between workouts is optimal.

ATP is the molecule which when broken down releases energy for the muscle to contract. When used up, ATP needs to be replenished by re-acquiring phosphates. CP acts as a phosphate transporter. CP gives up its phosphate to ATP freeing creatine to form the bi-product creatinine for excretion. Days 6 On: 5g’s per day, immediately after workout, ideally with a carb rich drink or post-workout shake

This is very controversial subject as there are researchers like Greenhaff, et al (1993), who have demonstrated that’s beneficial to load, and others who have shown no benefit. In addition to this, loading has only been studied with basic creatine monohydrate. Several manufacturers now produce more advanced creatine blends like Warrior Cyclic, Warrior Creatine, or Pure Creatine Gluconate that require no loading. However, some of this weight gain is from an increase in muscle tissue (not just water) due to the positive effects of creatine on growth. Studies have shown that creatine supplemented subjects significantly gained more lean body mass than non-creatine supplemented individuals, but total body water was no different from before and after the study (Kreider; et al 1995; 1996). You should notice the muscle size gains from creatine fairly rapidly, most of them occurring within the first month of use. What is creatine loading and should I do it? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its use as an energy replenishment supplement through via formation of the creatine phosphate (CP or phosphocreatine) molecule. A small amount of alcohol whilst using creatine is ok, as long as it is kept to weekends or limited in quantity. Alcohol is a mild diuretic at higher intakes, so it will counter some of the benefits of creatine supplementation as whilst the creatine is super-hydrating your muscle cells, the alcohol would be working to dehydrate them! What are the side effects of creatine? Take 5g per day (1 scoop) first thing in the morning with a glass of water. You could add this 5g serving into your pre-workout or intra-workout if you prefer. Warrior Creatine is micronised and requires no loading phase, just take 1 x 5g scoop every day. Each tub using the above protocol will support your muscle gains.Creatine may act as a lactic acid buffer and improve exercise recovery time. Lactic acid is a bi-product from anaerobic (without oxygen) exercise like such as weight training or other explosive activities. Lactic acid is responsible for the 'burning' sensation when the muscle becomes fatigued. When you cannot train anymore, it is due to you either having run out of energy or a build up of lactic acid. Creatine may act as a buffer for this lactic acid, which helps to delay the onset of fatigue. This makes it extremely useful for bodybuilders, weight lifters, boxers, MMA fighters and other sports people engaged in sports that require explosive movement. Warrior Creatine is a food supplement, and should be used as part of a balanced and varied diet. Do not exceed recommended dose. Store out of the reach of children. Please consult your Doctor prior to use if you have a medical condition. Not recommended for pregnant or lactating women.