TC Nutrition Flavoured Creatine 90 Servings

Creatine Monohydrate – Frequently Asked Questions

What is creatine monohydrate?

Creatine monohydrate is a naturally occurring compound found in small amounts in foods like red meat and fish. It’s one of the most studied and proven supplements for increasing strength, power, and muscle performance.

How does creatine work?

Creatine helps regenerate ATP—the body’s primary energy source for short, explosive movements like lifting weights or sprinting. By increasing creatine stores in the muscle, you can perform more reps, lift heavier, and recover faster between sets.

Who should take creatine?

Creatine is ideal for:

Strength and power athletes

Bodybuilders

Endurance Athletes

Anyone looking to improve performance, muscle mass, or recovery

Anyone looking for the health and cognitive benefits

Aging individuals looking to maintain strength and energy

How do I take creatine monohydrate?

Mix 1 scoop (typically 5g) with water or any beverage:

Take once per day, ideally post-workout or with a meal

Optional Loading Phase: 20g/day split into 4 doses for 5-7 days, followed by 5g/day

Do I need to cycle creatine?

No. Creatine does not need to be cycled. It can be taken continuously for long-term benefits.

Is creatine safe?

Yes. Creatine monohydrate is extensively researched and shown to be safe for healthy individuals when used as directed. Always consult your doctor if you have pre-existing kidney or liver concerns.

Does creatine cause bloating or water retention?

Creatine may cause minor water retention in the muscles, but not under the skin. This intracellular hydration can actually improve muscle fullness and performance.

Can creatine help with muscle growth?

Yes. Creatine supports muscle growth both directly—by enhancing performance and work output—and indirectly, by promoting better recovery and cellular hydration.

What’s the difference between creatine monohydrate and other types of creatine?

Creatine monohydrate is the gold standard. It's the most effective, most researched, and most affordable form of creatine. Other forms (like creatine HCl or buffered creatine) often cost more without offering additional benefits.

Is creatine suitable for women?

Absolutely. Creatine is just as effective and safe for women as it is for men. It supports strength, recovery, and lean muscle without adding unwanted bulk.

Is micronized creatine better?

Micronized creatine monohydrate is simply creatine that’s been processed into smaller particles, allowing for better mixability and absorption. It’s especially good for people who experience mild stomach discomfort with regular creatine.