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Creatine is a nitrogenous organic acid that helps supply energy to cells throughout the body, particularly muscle cells.
Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting, bodybuilding and crossfit. Because of this, creatine is often used as a dietary supplement to improve muscle strength and athletic performance.
Our body can make 1g of Creatine per day and those that eat a diet that consists of animal products get approximately 1g/day through their diet as well whereas vegetarians/vegans do not get creatine through food and thus have lower creatine concentrations in their blood serum compared to omnivores while multiple studies have shown that you need approximately 5g of creatine daily in order to increase muscle mass and strength.
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What are the benefits of taking a creatine powder?
-Improves your overall exercise performance.
-Helps athletes and bodybuilders lift heavy weight loads.
-Helps you recover faster after long and intense exercises.
-Increase lean muscle mass and strength.
Can I mix my creatine powder with other beverages?
Yes. Most of Creatine powders are not flavored, therefore you can mix them with your favorite shake or juice without any different in taste. Nutritionists advise mixing it with fruit juice, as the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle.
Creatine Loading Phase: How to do it and is it necessary?
Creatine loading phase refers to the practice of taking a higher dose of creatine for a specific period. During creatine loading, people use doses of 15-20g per day for 5-7 days to reach maximum muscle saturation levels of creatine.
Creatine loading phase is not necessary, although a high dose of creatine during the loading phase allows you to experience the benefits of creatine within a short time.
How much creatine should I take?
-Loading phase: 15-20g (5g dosages split throughout the day)
-Maintenance phase: 5g/day
When to take creatine?
Whenever you want. pre-workout, post-workout or even with your meal.
Should I Take Creatine on Off Days?
Yes. Consider creatine as a daily supplement you have to take whether you’re working out or not, as this will ensure that you are maintaining elevated levels of creatine in your muscle tissues all the time.