Creatine

What is Creatine?

Creatine is a compound the body makes itself, mainly in the liver and kidneys, from the amino acids arginine, glycine and methionine. Most of it is stored in our muscles.

What does Creatine do?

Creatine is best known in the gym. Creatine increases physical performance in successive bursts of short-term, high intensity exercise.* It does this by increasing the energy readily available to your muscles, which is why it's so popular for short, intense activities like weightlifting, sprinting or HIIT. Creatine also matters as we age: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years.*

Beyond the gym, researchers have also studied creatine in relation to brain function, including memory and mental energy.

*The beneficial effect is obtained with a daily intake of 3g of creatine; for adults over 55, in combination with resistance training.

Why it's in Protein & Creatine Superblend

Creatine monohydrate is an ergogenic aid and is widely recognised for its effects on enhancing athletic performance and supporting muscle health.

Preserving muscle mass and strength: Sarcopaenia contributes significantly to morbidity in ageing populations. Creatine enhances the phosphocreatine energy system, increasing ATP availability during high-demand muscular activity.¹ Numerous trials and meta-analyses support creatine’s role in improving muscle strength and function in older adults - especially when paired with resistance training, but even in sedentary individuals.²

Improved energy: Increased intramuscular phosphocreatine stores improve energy buffering capacity, reduce fatigue, and support muscle protein synthesis via mTOR activation and satellite cell proliferation.³ Evidence indicates that creatine supplementation, both with and without resistance training, has anti-sarcopaenic effects. Creatine supplementation increases ageing muscle mass and strength by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors. Creatine supplementation has shown potential to enhance bone mineral in some studies.^2,4

Improvements in muscle wasting and injury: Creatine may decrease the age-related catabolic processes by reducing muscle protein breakdown, reducing inflammatory markers and supporting muscle cell integrity. Recovery and protection: Creatine supplementation has been linked to reductions in creatine kinase and lactate dehydrogenase post-exercise, indicating protection from muscle damage.⁵

Why it's in Creatine & BCAA

Creatine monohydrate is an ergogenic aid and is widely recognised for its effects on enhancing athletic performance and supporting muscle health.

Preserving muscle mass and strength: Sarcopenia contributes significantly to morbidity in ageing populations. Creatine enhances the phosphocreatine energy system, increasing ATP availability during high-demand muscular activity.54 Numerous trials and meta-analyses support creatine’s role in improving muscle strength and function in older adults — especially when paired with resistance training, but even in sedentary individuals.²

Improved energy: Increased intramuscular phosphocreatine stores improve energy buffering capacity, reduce fatigue, and support muscle protein synthesis via mTOR activation and satellite cell proliferation.56 Evidence indicates that creatine supplementation, both with and without resistance training, has anti-sarcopenic effects. Creatine supplementation increases ageing muscle mass and strength by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors. Creatine supplementation has shown potential to enhance bone mineral in some studies.⁴