As a health and fitness enthusiast, I like to try new products and new brands, alongside my favourite staple supplements.

The effects of creatine should be evident in a week in most using the supplement — with your training volume and strength increasing. Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibres grow faster after creatine supplementation and resistance-based exercise. There are many benefits to the ‘loading’ protocol: muscle stores increase from baseline 125mmol.kg to their max 160mmol.kg in a very short period (3-7 days), Peak Power Output is improved, an increased ability to repeat maximum efforts requiring a shorter recovery period is seen and increased ATP (energy) and Phosphocreatine (PCr) resynthesis. However, a ‘loading’ approach will inevitably lead to weight gain, ~2kg in the first 5 days of CrM supplementation. This immediate gain will mainly be due to fluid retention, recent research has begun to suggest that over a longer period (when combined with resistance training) this may be maintained as muscle mass. Therefore, careful consideration must be taken for any athletes involved in weight making sports (Boxing, MMA, physique competitors, etc.).

Why Buy Creatine Monohydrate?

A dose of 3-5 grams per day of creatine supplement for 30 days will raise creatine levels in the muscle just as well as a 5-day loading phase where you take 20 grams per day. Bump it up to the Total Mass Gainer and you’re looking at 477 kcals, 31g of protein and 63g of carbs per serving. This comes from a carbohydrate blend of oat flour, maltodextrin and dextrose, coupled with a protein blend of soy protein isolate, milk protein concentrate and whey protein concentrate. You’ve also got MCTs in there to provide healthy dietary fats.

Yes, but there’s a lot more to it than you might think! What you Already Know About Creatine: Muscle-Building GoodnessAnd whilst Protein Works has a lot going for it as a brand, there are a few short falls to consider.