Powder Creatine is one of the first supplements that went mainstream in the United States, and although creatine supplements have been refined and changed, powder creatine is still one of the most effective performance enhancing supplements around.

• Increase endurance
• Help restore ATP during exercise
• Increase lean muscle mass
• Aide in recovery
• Improve energy levels

Creatine Myths:

Creatine is a steroid - FALSE Believe it or not, this is about the most common myth I have heard. Creatine is a 100% natural product, it’s actually found in foods like red meat and oily fish. The problem is, the amount of creatine in these foods is so minute that it’sunrealistic to try and get a reasonable amount of creatine from them. For example, you would need to eat around 2kg (4.4lbs) of raw red meat to get the same amount of creatine as 1 heaped teaspoon of creatine monohydrate provides.

Creatine causes kidney damage - FALSE Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress.

You can get enough creatine from your diet - FALSE Read myth number 1, it’s virtually impossible to get enough creatine from diet alone. When you cook foods the creatine is lost, so what little creatine was in there is now gone.

Creatine makes you fat - FALSE This is impossible! It’s not uncommon for lifters to report an almost immediate gain of weight when they start taking creatine. This is due to water retention inside the muscles, not fat gain. This is also known as “water weight”.

All creatine is the same - FALSE Creatine can contain contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine.