Creatine is an active biological component designed to produce energy and transport it to muscle fibers. Creatine also promotes the production adenosine triphosphate (ATP), which provides muscle contraction, increasing their endurance and strength.
Thanks to regular intake of creatine, the athlete recovers between approaches and on rest days, and can more easily endure grueling workouts with weights. The component attracts water , which increase muscle volume and the reserve of their mass in the body. Saturating cells with moisture allows you to accelerate the production of muscle protein .
The biological supplement Micronized Creatine Powder from the popular brand Optimum Nutrition is considered one of the most effective , fast-acting and high-quality sports nutrition on the market. The product contains micronized creatine monohydrate, which has a low molecular structure, due to which it is easily and quickly absorbed in the gastrointestinal tract and reaches muscle fibers.
The Optimum Nutrition brand used a patented creatine formula called “CreaPure” to develop its product, which guarantees high quality, bioavailability and purity of the component.
Each serving contains 5g of pure creatine monohydrate and no other additives. The component dissolves easily in liquid (juice, water, low-fat milk) and does not precipitate at the bottom of the dish, like many other powdered creatine products.
Who should try Micronized Creatine Powder Optimum Nutrition
Creatine monohydrate is a supplement included in the top 3 most popular sports products. It is safe for health and helps to achieve significant results and set new records.
Optimum Nutrition has released it in micronized (fine) form. This means that the particles of the substance are crushed so much that they dissolve almost instantly in the liquid and do not settle into sediment for a very long time. Thanks to this, Optimum Nutrition creatine is absorbed by the body as completely as possible.
Creatine Powder should be used by people who want to experience the following effects:
- Accelerated muscle growth and trouble-free gain of high-quality lean muscle mass;
- Increased anaerobic endurance;
- Increased performance;
- Increasing the peak performance phase;
- Improving strength and speed indicators;
- Increased energy level;
- Fast recovery after sports training.
Benefits of consuming creatine
If you purchase professional sports nutrition for a substantial amount, you want to be sure that you will receive a guaranteed effect from its use and safety for the body.
Optimum Nutrition Pure Creatine has the following benefits .
- Increases strength indicators . It is known that active exercise increases the need of muscle fibers for ATP by several tens, or even hundreds of times. The body's own reserves of creatine must be constantly renewed, otherwise a deficiency occurs in the cells, which leads to weakness, lethargy, loss of strength and lack of energy for productive workouts. As a result, it becomes more and more difficult for the athlete to achieve his goals - the body simply “does not listen” to the commands given. The use of creatine from the Optimum Nutrition brand allows you to eliminate lethargy and muscle weakness, making the training process more active and productive.
- Increasing the rate of muscle building . Brand experts claim that in a couple of months of regular use you can gain up to 5 kg of pure muscle mass. Of course, it is important to follow a sports diet and regimen and not skip workouts. Scientists, in turn, add that 5-7 days after starting to take additional creatine, it is possible to increase working weight when doing exercises with a barbell on a horizontal bench. In this case, we can talk about increasing the weight of the pancakes to 10 kg. A chain reaction is also observed: an increase in overall endurance and strength leads to an increase in anabolic processes, as a result of which muscles gain.
- Formation of relief . Thanks to the intake of additional creatine, not only muscle volume increases, but also the relief changes. Thus, more fluid and nutritional components enter the cells, resulting in muscle “pumping” while simultaneously reducing the specific mass of fat. The more creatine the muscles are able to accumulate and retain, the more pronounced the relief will be. The main reason for the development of muscle corset when taking creatine is the increased synthesis of proteins and glycogen.
- Increased secretion of anabolic hormones . Regular use of Micronized Creatine Powder can enhance the production of testosterone and somatotropin. Moreover, the secretion of these hormones starts within a couple of hours after consuming the supplement.
Benefits of Creatine
In addition, pure creatine from the Optimum Nutrition brand demonstrates the following positive effects:
- reduces the level of bad cholesterol, cleansing blood vessels and toning them;
- prevents joint inflammation;
- protects the central nervous system in case of hypoxia or ischemia ;
- produces an antitumor effect;
- reduces heart rhythm disturbances by 70-75%.
Why creatine?
Creatine occurs naturally in human muscle tissue. It takes part in energy metabolism and affects ATP levels. The body can synthesize this substance on its own in minute quantities. The more intensely a person trains, the greater his need for creatine. This implies the need for additional intake.
Be sure to read: How to use mustard for those who want to lose weight?
Regular intake of creatine monohydrate in a reasonable dosage guarantees an increase in the level of adenosine triphosphoric acid in the muscles. Due to this, they contract better, become stronger, and fill with fluid. As a result, a person can work out in the gym more intensely and for a longer time, and his muscles grow faster.
It has been proven that in one month of taking creatine you can gain from two to five kilograms of muscle mass. But for this you need to train and eat a balanced diet. The main thing is that Optimum Nutrition creatine does not harm health and does not have a negative effect on internal organs. It is difficult to find another such effective and safe sports supplement.
A little theory
Creatine monohydrate is a special substance that is a carboxylic acid with a high percentage of nitrogen. Together, these elements play one of the main functions in the energy metabolism of our nerve endings and muscles. At the same time, “monohydrate” is one of the many forms of creatine, but it is the one that is most widespread today.
The issue of creatine and its effectiveness was first raised more than thirty years ago, back in the 80s of the 20th century. Scientists have found that if you take twenty grams of healthy creatine every day (for five days), the total amount of supplement in the muscles increases by twenty percent. With this discovery, the popularity of creatine monohydrate began.
Of course, the research didn't stop there. Over time, it was possible to prove that taking the supplement helps increase strength and increase body weight. All this increases the overall effectiveness of training. A few years later another group of experiments was carried out. With their help, it was possible to establish that taking the supplement allows you to add “lean” muscle, and not ordinary water with fat. Once again the effect on overall strength gain was confirmed.
Optimum Nutrition Creatine Solubility
To check whether creatine monohydrate dissolves well, you need to mix it with water in a ratio of 100 ml of liquid for each gram of dry powder. Most of the drug will not dissolve completely, but will become suspended. Therefore, if the shaker sits for a long time, a small sediment will appear at the bottom.
Be sure to shake the container before drinking. Particles that are not completely dissolved will squeak slightly when they fall on the teeth, but this will not cause any serious discomfort.
Compound
| Packaging, capsules | Number of servings (2 capsules each) | Content Creatine monohydrate, g | Ingredients | |
| 1 caps. | 2 caps. | |||
| 100 | 50 | 1,25 | 2,5 | Gelatin, magnesium stearate |
| 200 | 100 | |||
| 300 | 150 | |||
The taste of creatine produced by the American
When choosing another supplement, inexperienced athletes consider a pleasant taste to be a ridiculous condition, but this is not so. Since the drug must be taken regularly, it is very difficult to put up with the terrible aftertaste. When purchasing Optimum Nutrition Micronized Creatin Powder, you don't have to worry about taste or aftertaste. They are practically absent.
Experienced athletes assure that for a more pleasant reception, you need to dissolve the powder in a sweetened drink - juice, honey water, liquid fruit puree. Cow's milk is also suitable for this purpose.
Pros and cons of the supplement
pros
- Only Creatine. And nothing else.
- Easier on the intestines. Abdominal bloating is less common.
- Soluble. You no longer need to shake and stir the shaker for a long time.
- No impurities. No fillers or dyes.
- Quality brand. Still - Optimum Nutrition.
- Suitable for everyone. Beginners, veterans, weightlifters - everyone can enjoy this sports nutrition for gaining muscle mass and strength.
- Different sizes. From 150 to 2000 grams cans.
- Good price. Attractive price range.
Myths about the dangers of creatine
You can often find false information that creatine increases blood pressure, negatively affects the kidneys and liver, reduces potency and even leads to infertility in men and women. Also, some people mistakenly believe that all drugs containing creatine are carcinogenic, cause disruptions in the functioning of the cardiovascular system, and lead to addiction. But all this is nothing more than myths. Creatine does not harm internal organs and health in general, and does not reduce the immune system.
After finishing the creatine course, muscle mass is not completely preserved, but 70-80% is true. Its decrease is explained by the fact that the fluid that was retained due to the constant supply of the drug is excreted. The muscles themselves are not destroyed due to withdrawal.
Product reviews Creatine Powder (ON) 1200 g
| Dmitriy rated the product 9 20.04.2020 12:44 | Creatine is also creatine in Africa. They are all about the same, but I take this one because the rest of my sports nutrition is also from ON. No complaints. By the way, I used to take 5g a day, since it is believed that more than 5g doesn’t give anything anyway. The strength grew. Everything is fine. I drink for 2 months, rest for a month. But in the last course I took it along with beta-alanine from the same company. 5g creatine + 3g beta-alanine 2 times a day. My strength is growing much faster, I’m already starting to worry about my ligaments and bones :) Training goes smoother, recovery is faster and I get enough sleep in 7-8 hours :)) |
| Is the review helpful? Yes 0 / No 0 | |
| Igor rated the product 10 11.05.2019 19:00 | Drink any creatine along with beta alanine, it enhances its effect. |
| Is the review helpful? Yes 0 / No 0 | |
| Ali rated the product 9 22.12.2017 21:28 | Great creatine! At different times I tested 6 different companies, and I think this one works! |
| Is the review helpful? Yes 1 / No 0 | |
| Aronov Nikita rated the product 9 26.08.2017 20:32 | I’ve been taking it for 3 weeks and I think it’s working as it should. Unfortunately, it’s been out of stock at LB for a long time, so I had to buy it in another store, but as soon as they bring it here, I’ll buy it right away, for the second cycle of admission. |
| Is the review helpful? Yes 0 / No 1 | |
| Denis rated the product 10 17.04.2017 14:28 | This is not the first creatine that I buy for myself, the product has proven itself to be excellent for me, I do not rule out equal quality characteristics from other manufacturers, but with this creatine my results are more noticeable to me. Now I take a large package at once. |
| Is the review helpful? Yes 1 / No 0 | |
| Ruslan Ruslanov 1 year experience rated the product 10 26.03.2017 22:55 | Working creatine provides energy. He nutritionally makes high-quality and working products. Standard in a word. |
| Is the review helpful? Yes 0 / No 0 | |
| Anatoly rated the product 10 26.03.2017 18:37 | Working creatine! Pours and lifts strength! I only take it |
| Is the review helpful? Yes 0 / No 0 | |
| Chez Chelioz rated the product 10 16.01.2017 19:28 | I tried creatine for the first time - I didn’t expect such an effect - my strength really increased! I didn’t change my diet, regimen or program, so I can say that the effect comes from creatine. I also gained weight. The water balance is fine. Drank without loading phase. It doesn't dissolve in water (but it shouldn't). It is important to consume creatine along with carbohydrates, because... carbohydrates are a “vehicle” for creatine, so it is advised to dilute it in juice (grape), but juice gets boring, so in the morning I dilute it in water with honey (honey on an empty stomach is also useful). |
| Is the review helpful? Yes 5 / No 0 | |
| Igor rated the product 10 9.01.2017 16:30 | The second time I take it, there are no problems with digestibility, it doesn’t fill with water, there is progress in strength. I drink glutamine SAN and BCAA from ON in combination. |
| Is the review helpful? Yes 4 / No 1 | |
| Ramil rated the product 10 24.11.2016 14:34 | good creatine, don't forget to drink water |
| Is the review helpful? Yes 4 / No 1 | |
| Igor rated the product 10 26.09.2016 13:32 | Really increased the performance in three strengths in a month. It works, I took it with glutamine SAN. |
| Is the review helpful? Yes 2 / No 0 | |
| Vitaly rated the product 10 3.05.2016 10:48 | No measuring spoon |
| Is the review helpful? Yes 6 / No 1 | |
| Alexander rated the product 10 25.02.2016 16:00 | I took 300g, I think the most optimal dosage for drinking a course of creatine because it lasts for a month and a half and then you need to take a break, the fine grind is very convenient to drink - I threw it in and washed it down, the only thing is that there is no measuring spoon, I drank without loading, 5-6g per day (2.5 -3 in the morning and 2.5-3 after training) the result begins to appear somewhere in 2-3 weeks, I personally don’t get flooded with water, but the strength and intensity in training have increased 100%. I advise everyone, because I used to be very skeptical about creatine, before that I drank creatine dean’s honey oil, it works the same way, I think creatine works the same for everyone, but of course it’s better to choose from better companies, and it doesn’t break the budget much less than a thousand rubles |
| Is the review helpful? Yes 10 / No 1 | |
| Sudakov Vladimir rated the product 10 14.02.2016 17:00 | Super creatine!!! The quality of this manufacturer is, as always, at its best!!! |
| Is the review helpful? Yes 4 / No 0 | |
| Ivan rated the product 10 30.12.2015 15:13 | From ON I like it the most |
| Is the review helpful? Yes 3 / No 1 | |
| Phil rated the product 10 20.12.2015 21:40 | Good product Creatine Powder (2000 g) Optimum Nutrition. After a back injury, I haven’t worked out for more than 4 years. I started training in October with a maximum bench press of about 100 kg; after 2 months I reached 130 kg. I think the muscle works well with creatine, considering that I don’t take anything else besides it. |
| Is the review helpful? Yes 3 / No 2 | |
| Leonty rated the product 8 24.11.2015 22:50 | Good creatine for the price, but there is a minus. The 600 gram package comes with a jar with a narrow neck and after eating half the jar it becomes inconvenient to take it out + there is no measuring stick. PS Specifically, I didn’t get into the loading phase, there was a very strong “exhaust” <Ilya Melekhin, sports medicine doctor> 24.11.2015 23:59 You can use creatine without a loading phase. |
| Is the review helpful? Yes 5 / No 3 | |
| Victor rated the product 10 19.08.2015 06:37 | The creatine delivered very well. I took other companies a couple of times, but it wasn’t very good. Creatine is as good as Vader's |
| Is the review helpful? Yes 3 / No 0 | |
| Daria rated the product 10 23.07.2015 08:31 | I accept and am very pleased. Yes, it retains water, but only in the muscles. The body was not blown apart, there was no swelling or swelling. Strength definitely increases. Saw without loading. I want everyone to try it. <Vyacheslav> 4.02.2016 15:48 A worthy and competent comment from a girl. And not as usual - tasty or tasteless)) <Maria> 21.10.2017 23:56 How and in what dosage did you take it? Thanks in advance |
| Is the review helpful? Yes 28 / No 2 | |
| Eugene rated the product 10 18.06.2015 17:46 | Creatine works and adds strength noticeably. The quality is excellent. There is nothing more to add. |
| Is the review helpful? Yes 3 / No 2 | |
| Feofanz rated the product 10 13.06.2015 09:32 | The only manufacturer whose packaging is 2 kg. I use it before bed with water without a loading phase, and after a month I noticed an increase in strength indicators. Body weight has increased slightly, but there is no need to expect this from creatine, it has another function. Good. I will continue to buy. |
| Is the review helpful? Yes 4 / No 0 | |
| Sergey rated the product 10 8.06.2015 12:21 | Good creatine, increases endurance twice)) |
| Is the review helpful? Yes 4 / No 1 | |
| Artemy rated the product 9 18.05.2015 09:57 | 600 grams is very good) grinding and solubility compared to Maxler and Nutrabolix are just a fairy tale. [minimal sediment] Directly affects my motivation to reach the burning phase of the approach and calmly endure. + 7-10 repetitions easily. I haven’t gotten to the measuring stick yet :-) |
| Is the review helpful? Yes 8 / No 1 | |
| Tatiana rated the product 9 12.05.2015 09:04 | Good working monohydrate. I experimented with others and returned to him. From the gastrointestinal tract the reaction is normal. It’s strange that I don’t fill up, my trainer immediately gains weight, probably an individual reaction. |
| Is the review helpful? Yes 6 / No 0 | |
| Seth rated the product 10 23.04.2015 15:40 | The drug is working, I took it with a loading phase for one month, now I’m taking a break. It really adds endurance, I did 1-2 more reps on the bench press. You get a little waterlogged, but that’s not a big deal) I took 20g during the loading phase, 10 on training days, 5 on non-training days with grape or apple juice. |
| Is the review helpful? Yes 5 / No 1 | |
| Dmitriy rated the product 10 7.04.2015 14:12 | It works and increases strength and endurance during training. Of course you get wet, but after canceling it drains out. I drink it with sugar, a teaspoon of each in a glass of water. |
| Is the review helpful? Yes 2 / No 0 | |
| Christina 3 years of experience rated the product 9 13.12.2014 13:32 | For me, this is the best creatine that really works! Really gives you stamina! After 2 weeks of use, the weight came off. I took it with a loading phase. Well, everyone chooses for themselves with or without loading, but I recommend using it with a loading phase, so the result will be noticeable much faster. I recommend this creatine to everyone!) |
| Is the review helpful? Yes 21 / No 0 | |
| Igor rated the product 10 24.11.2014 09:37 | I’m taking creatine for the second week - I’ve been training for 3 years (with a long break of 1 year). This is my first supplement and I had no illusions about its effects. This is the second week of taking it and I can confidently say that creatine gives you endurance and strength! The weights I was stuck on finally went up! The mass has gone - the jeans have become thicker..... I don’t really know, maybe it’s not mass at all, but water......, but the fact is that creatine works  |
| Is the review helpful? Yes 8 / No 1 | |
| VVV rated the product 10 1.11.2014 17:59 | Hello tramps. I took this creatine monohydrate on the recommendation of my “big” comrades, who were lifting two ladies on biceps at once. Okay, jokes aside. Judging by what they say, I decided to try it. Indeed, the first week was great, my muscles were filled with jelly, it felt like I was pumping up the “Atlanta” in myself with every training session. I gained almost 5 kg, took 2 cans of 300 grams each, and had one more left. One can, as a course, 5 grams every day, without any loading phases, went “excellent”. In general, the rating is “Bullseye”, it helps. I'll see how deflated I get in these couple of weeks without the “pump” Good luck! 30.07.2018 15:02 and what was the result after stopping taking it? |
| Is the review helpful? Yes 21 / No 1 | |
| Abuka rated the product 8 21.10.2014 04:37 | I noticed an increase in strength and increased the load on my legs. Previously, I squatted 100 kg with a weight of 70 kg. Now I’m already 115kg. I drink it for 3 weeks, after training. |
| Is the review helpful? Yes 2 / No 0 | |
| Alexey Korshunov 7 years of experience rated the product 8 20.10.2014 08:31 | Normal creatine. -1 point for the rednecks not being able to put down a measuring spoon like everyone else does except them. -1 point for the fact that the creatine is quite coarse grained. May cause discomfort in the gastrointestinal tract. Otherwise, normal working creatine. <El> 17.12.2014 16:31 Why isn't a teaspoon measuring? exactly 5 g fits into it, everything is according to Feng Shui 25.09.2015 16:27 With a slide or not? |
| Is the review helpful? Yes 8 / No 1 | |
| artup rated the product 8 5.10.2014 23:48 | Drink more water |
| Is the review helpful? Yes 4 / No 3 | |
| Max rated the product 4 4.10.2014 10:36 | Rev. weak, the grind is coarse in reality, the price is high, we pay for the brand. Causes discomfort in the gastrointestinal tract. I won't take it again. <Polina > 6.04.2015 15:54 It’s very strange, the product that ended up in my “first aid kit” is quite finely ground, not quite powder, but so that it’s convenient to just eat it from a spoon without mixing anything. And there is definitely no gastrointestinal discomfort. I can assume that you got a fake! Yes, and discomfort, maybe. caused either by an overdose or by protein in general, for example. I can’t say anything about efficiency yet, because... I don't drink for long. |
| Is the review helpful? Yes 8 / No 4 | |
| Ilya rated the product 5 12.09.2014 20:21 | Hello people. I take 5 grams once a day for a week, I drink about 2.5 liters of clean water a day, but the problem is that after a while I drink water, I want a little, but in a day it’s worth drinking a lot and after half an hour I want to go to the toilet, Why do you kind people tell me this? <Ilya> 12.09.2014 20:24 Sorry, I’ve only been taking it for a week, 5 grams every day... <Cardboard> 18.09.2014 21:11 How much water did you drink before?) I drink 2.5-2.8 every day and I also run to the toilet often, creatine is not printed. I think it’s not about him, but about water consumption in principle <Ilya> 19.09.2014 21:08 I haven’t drunk a liter before... maybe I can’t have a lot of water, my weight is 58... <Nikita> 17.12.2015 23:48 At 78, I drink about 3 per day during workouts, I just need to drink everything in moderation |
| Is the review helpful? Yes 3 / No 0 | |
| Ivan rated the product 8 9.09.2014 19:48 | Excellent creatine, the price is also okay. Before this I used creat from Nutrex, I liked it better, let’s see how I basically drank half a can of it)) 10b for the price, 8b for the quality. |
| Is the review helpful? Yes 1 / No 1 | |
| Mahmoud Abbas (pseudonym)) rated the product 9 3.09.2014 21:30 | In general, what can I note in my example. I’ve been “having” it for about 2 weeks, mixing it with a gainer 3 times a day, in general, I recently discovered that my bench press has increased by 15 kg, I won’t express it loudly, like take it, you won’t regret it, but I think it does its job! |
| Is the review helpful? Yes 3 / No 1 | |
| Novel rated the product 5 22.07.2014 23:17 | I bought creatine to try. The first four days I drank 20 grams. I immediately felt that the muscles began to quickly become clogged. They just instantly inflate and that’s it. Within a week I noticed a weight gain of 3 kg. I’ve been drinking for four weeks now and I want to say that I don’t notice an increase in strength and endurance, but my muscle volume has increased. Now I drink a teaspoon a day, dilute 3 tablespoons of sugar in a glass of water (500 ml), pour creatine into my mouth and wash it down, and immediately drink another just the same glass. I drink 3-4 liters of water a day. I took a 300g jar, I’ll finish it completely and see how my training goes without creatine, maybe I’ll try again in six months |
| Is the review helpful? Yes 3 / No 2 | |
| Alexander .. rated the product 10 24.06.2014 16:50 | guys, it’s such a shame.. can you tell me when to take it.. and how.. I want to buy it and I can’t understand.. tell me normally.. before training, when to take it and after.. and on weekdays should I take it at all? <Evgeniy Kovtunenko> 24.06.2014 16:58 Creatine monohydrate is taken 2-3 times a day with food, washed down with sour juice. Take both on the training day and on the rest day. Creatine tends to accumulate, so it must be consumed over a long period of time <Igor> 29.06.2014 11:49 In the morning 5 gr. (teaspoon) on rest days, on training days immediately after training, also 5 g. Take along with fast carbohydrates (a kind of transport system) - gainer, protein, bcaa, or grape juice. There is also another dosage regimen - a load of 5 grams 4 times a day for a week, then 5 grams per day similar to the first regimen. After 4-6 weeks, take a break for a month. 16.07.2014 21:52 And if I train in the morning at 9-30 (breakfast at 8-00), then when is it better for me to take the first and second times? Immediately after a workout with protein and a second time just in the evening after dinner? Thank you! <Igor> 20.07.2014 20:44 On the day of training, generally only after training, no matter what time. And on the day of rest in the morning |
| Is the review helpful? Yes 2 / No 0 | |
| Maksim rated the product 3 23.06.2014 19:40 | I took a course of creatine with a load, I didn’t feel an increase in strength, only after taking it I felt some kind of dizziness, I had one course left in the jar, I’ll take it if there is no increase in strength (as they promise) this time, I won’t take any more!! Conclusion It means my body gets so much creatine from food)) meat <Vitaly> 19.07.2016 10:56 Here's the same boy with dizziness. It somehow loads... |
| Is the review helpful? Yes 4 / No 1 | |
| Alexei rated the product 10 14.06.2014 20:21 | I run away from him like crazy. |
| Is the review helpful? Yes 6 / No 1 | |
| Voldemar rated the product 9 6.05.2014 21:57 | Creatine works, but I won’t take it anymore and I’ll explain why. There are a number of features in its reception. I personally have problems with absorption if I drink it with water and on an empty stomach. You definitely need to mix it with something, juice or protein, or just food. The first days I drank 3 spoons a day - I gained 2 kg per day (of water), I thought my skin would burst, everything was so tight, it was even funny, the effect was like steroids. I started drinking 3-5 grams a day. Gives energy and strength in approaches. I will take the next creatine with the transport system due to problems with absorption. By the way, ON has one (Optimum Pre-Load Creatine Complex, Optimum CGT-10 (Creatine-Glutamine-Taurine)) but I didn’t see them when I ordered this one. |
| Is the review helpful? Yes 6 / No 1 | |
| Gimly rated the product 2 16.03.2014 22:23 | I got nothing but rocky feces that tore my anus into rubbish from this drug. ps I drink at least 2 liters of water per day. <Igor> 3.04.2014 21:03 Come on, there is nothing like that, everything is individual. Works 8.01.2015 22:29 here the nutrition along the way is your fault, and not like creatine |
| Is the review helpful? Yes 11 / No 12 | |
| Laziz aka rated the product 10 24.02.2014 17:32 | the most effective creatine. writes crap, that means he's a moron**)) |
| Is the review helpful? Yes 9 / No 0 | |
| Vladimir rated the product 10 31.01.2014 15:14 | I took good creatine before with cell mass and didn’t feel the effect... but with this you just feel a surge of strength and vigor it works!!!! |
| Is the review helpful? Yes 5 / No 0 | |
| Sergey rated the product 10 27.12.2013 22:30 | Great creatine |
| Is the review helpful? Yes 4 / No 1 | |
| Dmitriy rated the product 8 20.11.2013 16:29 | I’m taking it for the third week, I don’t know whether it’s working for me or not, but I’ve noticed that I’m slowly gaining weight and I want to work more and more. I take it without loading every day, put a spoon in my mouth and wash it down with water. Before this, I eat sweets (candy or a sugar cube) to increase insulin. It’s not flooded or I don’t notice, but everything seems to be as usual. I'll drink for two months and then we'll see. |
| Is the review helpful? Yes 4 / No 0 | |
| Ivan rated the product 10 28.10.2013 20:56 | my first creatine... in general I drink 1 teaspoon 3 times a day with grape juice (or any other, but they say it’s better absorbed with grape juice) and drink a lot of water... I drink the fifth day in the bench press an increase of 3 kg... one minus- There's a lot to grind, but in terms of grinding, it's very good and doesn't crunch on the teeth as they say... overall 10 |
| Is the review helpful? Yes 6 / No 1 | |
| Katleta rated the product 10 26.10.2013 16:09 | What the heck are the loading phases? 5 grams in the morning with fast carbohydrates on a rest day and 5 grams after training on a training day. drink 3 liters of water a day. then the monohydrate will work |
| Is the review helpful? Yes 22 / No 2 | |
| Eugene rated the product 10 23.10.2013 16:43 | Is it better in tablets or powder? And what is the loading phase? Can you explain please <Vladislav> 24.11.2013 21:52 Better powder, more profitable. 600g is enough for six months. loading is bullshit. Just drink 5 grams (a teaspoon) every day and that’s it. everything will be trampled! <vladislav> 30.11.2013 03:39 Or rather, even for a year. And in tsp. 7g. That is, without a slide |
| Is the review helpful? Yes 1 / No 0 | |
| Michael rated the product 8 23.10.2013 02:21 | I drank for about three months in a row and gained good weight and gained weight. Good creatine |
| Is the review helpful? Yes 2 / No 1 | |
| Igor rated the product 1 10.10.2013 19:09 | I took it according to the instructions with a loading phase, the only effect I felt was to piss and run 15 times a day. There is no more effect. I still have half a jar left - I’ll finish it and call it a day with creatine. |
| Is the review helpful? Yes 4 / No 8 | |
| Popov Mark Sergeevich rated the product 10 8.09.2013 21:37 | mixes well increases strength there is a good price |
| Is the review helpful? Yes 2 / No 1 | |
| Kirill rated the product 10 4.09.2013 20:38 | I really liked the product. I'll take more. The increase in strength is very noticeable (especially in the bench press). I don’t mix it with anything, I just throw it in and wash it down with grape juice! |
| Is the review helpful? Yes 1 / No 0 | |
| Artyom rated the product 9 8.08.2013 19:28 | I take it in combination with amino acids before training for 45 minutes and after 1 spoon. The effect is good <vladislav> 30.11.2013 03:43 Do you drink liters of water? That’s why you piss. And before a workout.. who drinks creatine?? either in the morning, or after a workout (and/or) |
| Is the review helpful? Yes 2 / No 1 | |
| Vladimir rated the product 10 5.08.2013 17:31 | Excellent creatine monohydrate. The main distinguishing feature is that it is crushed, unlike many others. It gives comfort if you add it to your gainer, for example. This creatine will not settle to the bottom of your neck for a long time. It's comfortable. The packaging is invigorating, by the way, 2 kg, like a man, as they say The price will also go..., I personally don’t mind paying 2 rubles for such a product... |
| Is the review helpful? Yes 2 / No 0 | |
| Stepan 3 years of experience rated the product 10 24.07.2013 02:54 | 5 grams in the morning on an empty stomach and 5 grams after training. I wash it down with 200 grams of grape juice. In 2 months I gained 8 kg. But it’s not a fact that it’s from him. I cram 3500-4300 calories a day into myself. In a couple of days the jar will run out and we’ll see what happens to the weight next. |
| Is the review helpful? Yes 11 / No 0 | |
| Ivan rated the product 9 22.05.2013 20:29 | Regular creatine monohydrate, no different from the rest... It works! Working weight already after two weeks of use increases by 10 kg on the bench press... well, at least that’s the case for me. The weight is gained in a month by 4-5 kg, although then 1-2 kg goes away and in the worst case, 3 kg of dry mass remains, and in the best case, all 5 kg remain... The price is really not encouraging, you can take creatine of the same quality for less money. |
| Is the review helpful? Yes 17 / No 1 | |
| Vitaly rated the product 10 21.03.2013 01:18 | 222 look at the membrane in the lid - it could remain there when unscrewed, different batches always have this crap - either the membrane is glued so that you have to tear it off, or it is glued so weakly that it remains in the lid. Dmitry, thank you, I laughed - gyno from creatine and gainer... I myself only drink creatine from Optima, because... I think this is generally their best product - all their other products are greatly overrated, but creatine is really very high quality - it noticeably increases strength and without side effects on the gastrointestinal tract, besides, it is a very fine powder and, oddly enough, dissolves almost completely in warm liquid (what can you do? Actually, I don’t have to) and I think this has a positive effect on its absorption. For example, I dissolve creatine in warm (not hot) sweet tea or coffee and take 5 g twice a day, morning and evening, with breakfast and dinner, without any loading in two-month courses. <Leonid> 14.09.2015 12:32 Creatine retains water, and coffee drives it away. Taking creatine with coffee is highly undesirable. |
| Is the review helpful? Yes 19 / No 1 | |
| Alexey Denisov 3 years of experience rated the product 10 25.02.2013 15:11 | In principle, creatine monohydrates from more or less normal manufacturers are all the same. You can choose only from your own preferences for brand and packaging. For example, I prefer pure monohydrate, which can be mixed with anything depending on the need and without fear of a chemical taste from flavorings. This specimen is a very good representative. |
| Is the review helpful? Yes 11 / No 1 | |
| coupe rated the product 10 21.02.2013 11:43 | Dmitry zbs troll |
| Is the review helpful? Yes 5 / No 1 |
How to take creatine "Optimum Nutrition"
According to studies, the human body can absorb no more than 5 grams of creatine at a time. This is exactly how much is contained in each portion of the drug, so there is no point in increasing the dosage.
You need to drink two servings of the sports supplement per day. If you are planning a workout, then you should consume the creatine mixture shortly before it and half an hour after it ends. On weekends, it is recommended to drink creatine in the morning and mid-day.
The powder should be dissolved in a shaker. After taking it, you can eat fast carbohydrates. Then insulin production will increase. This means that the delivery of creatine to muscle tissue will accelerate.
There is no need to drink creatine monohydrate "Optimum Nutrition" constantly. It is important to adhere to the cyclical rule: drink the composition for one or two months, and then stop for the same period of time.
Be sure to read: Effective weight loss product Microcrystalline cellulose
Creatine Powder Optimum Nutrition cannot be combined with gainers and amino acids. On the contrary, such sports ligaments increase the effectiveness of training and accelerate the achievement of the desired sports results.
Features of preparation and reception
The process of preparing the product from Optimum Nutrition is very simple. It is necessary to measure out five grams of powder (one teaspoon) and pour into a prepared container. Then add your favorite drink - water or juice. The optimal volume of liquid is from 250 ml. Now mix the resulting mixture well and take four servings throughout the day.
The best time when the product is most needed by the body is after the morning meal (breakfast), immediately before the lunch meal, during dinner and before going to bed.
This course of treatment should continue for several days (usually 4-5). This is enough to load the muscles with creatine as much as possible, and subsequently only replenish the existing reserves. Then take two servings of the supplement throughout the day to maintain the desired level. Please note that one of the two doses should be taken after exercise.
There is an opinion that it is better to take creatine directly during exercise. This is wrong. Studies have shown that during training, the presence of the supplement in the stomach only complicates the training process. This is due to the dehydration processes that result from taking such a useful element.
You can take the supplement constantly, but it is better to take a periodic break to avoid the body and muscles themselves becoming accustomed to the effects of creatine. The ideal option is to take a one-month break after taking the supplement for several months.
Rules for taking creatine from Optimum Nutrition
In order for creatine to be well absorbed and ensure all the results promised by the manufacturer, when taking it you need to follow simple rules:
- Drink plenty of water - at least two liters per day;
- Take creatine powder exclusively between meals; it should not be used with food;
- If desired, creatine can be added to gainers and energy drinks, but it is incompatible with protein shakes;
- You need to drink the powder with sweet drinks; you can also eat simple carbohydrates after using it.
It is important to know that Creatine Powder Optimum Nutrition is not suitable for people who are currently drying out, as it greatly retains water in the body, and this is contrary to the rules for successful fat burning.
Why does the body need a supplement?
The benefits and effectiveness of creatine from Optimum Nutrition are difficult to overestimate. This is an irreplaceable and useful substance that is found in the body of all “living creatures” on the planet (not only people, but also “our little brothers”). The general task of creatine monohydrate is to ensure complete energy metabolism and guarantee the normal performance of all motor functions.
The normal amount of creatine in our body is about 120-140 grams. In this case, the latter is used as a powerful source of energy. To cover the daily requirement (in the case of an ordinary person), about two grams are needed.
Many people underestimate the importance of creatine monohydrate, but in vain. In terms of its properties, it is not much inferior to the well-known “trinity” - carbohydrates, fats and proteins. The main feature is only that the body can at least partially cover its needs by synthesizing the element on its own. Elements such as methionine, arginine and glycine are used as starting materials for “production”.
The production of such a useful substance is carried out in the kidneys, liver and pancreas. At the same time, the entire volume of creatine is immediately spent on various needs. Increasing load literally “washes” creatine out of the body. In such a situation, it is worth taking an external supplement. This is where a product from Optimum Nutrition comes in handy.
What to eat while taking Creatine Powder Optimum Nutrition
Throughout the cycle, you need to consume more calories than you expend. This is a prerequisite for stable muscle growth. It’s good if high-calorie days coincide with training days.
Some athletes recommend, after three weeks of taking the drug, to reduce the proportion of carbohydrates in the diet for three days and increase proteins. Then glycogen stores will be depleted. At the end of these three days, carbohydrate intake should be increased again (up to 150% of the original level), and protein should be reduced to a minimum. This diet should be followed for two days. Afterwards, you can return to your usual creatine intake and your usual diet high in carbohydrates (for better absorption of the component).
Possible side effects
Taking creatine can lead to dehydration. It draws water into the muscles from other tissues in our body. Symptoms of dehydration include fatigue, nausea and disorientation. For this reason, it is recommended to drink plenty of fluids while taking creatine supplements. Some recommend drinking up to 1 gallon of water per day (about 4 liters) while taking this sports nutrition.
Another potential side effect is mood changes. Supplements can affect brain chemistry. Very high levels of creatine can have an effect on serotonin and dopamine (neurotransmitters that affect our mood). When levels of these neurotransmitters are low, you are more likely to experience feelings of anxiety and stress.
Let's summarize.
If you are looking for a form of creatine that is truly effective, then Optimum Nutrition creatine is worth a look. It is quickly absorbed, causes fewer side effects and is generally a high quality product.
There is a possibility of dehydration and mood changes while taking this supplement, but you can avoid this by drinking plenty of water and it is also recommended to monitor your mood changes. If you feel that taking a creatine supplement is affecting your well-being, stop taking it or reduce your dosage.
How does he work?
During cellular activity, energy in the muscles comes from adenosine triphosphate (ATP) molecules. Its reserves are very limited - they are enough for literally a few seconds of muscle activity. Therefore, it is synthesized constantly.
It is for the synthesis of ATP that creatine phosphorus is needed. It is clear that it is not infinite either. The reserve is exhausted after about two minutes of intense exercise.
Note! You feel it every workout when you can't lift the barbell at the end of a set at least one more time.
Nutritional supplements with creatine can provide the necessary nutrition to muscle cells. It is quickly absorbed and reaches the muscles. There it miraculously turns into creatine phosphorate, which we talked about above.
Composition and packaging of creatine ON Creatine Powder
Let's start with the first impression during the “dating”. The packaging is excellent, I took 300 grams to try and liked that the can was very compact. This is good, because I bought creatine from “certain brands”, the jar contained only a third of the powder, which was a little discouraging. Visually, everything is in the ON corporate style, to which I have long been accustomed.
There is also no point in analyzing the composition, because there will only be one item on the jar of Creatine Powder. However, if you think that the usual monohydrate from all manufacturers is the same and is no different (except for the price), then a surprise and a lot of interesting things await you, although we’ll talk about this later.
