Holy Grail Holy Creatine 300g

Creatine monohydrate

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine, and it is also eaten in meat and fish. Most of it is stored in skeletal muscle, where phosphocreatine helps regenerate ATP, the immediate energy source for short, intense muscle contractions¹.

Creatine monohydrate is the form used in most of the published research¹².

Creatine monohydrate

Supplementation raises muscle creatine stores. The International Society of Sports Nutrition position stand concludes that creatine monohydrate is an effective ergogenic supplement for increasing high-intensity exercise capacity and lean body mass during training¹.

A meta-analysis of randomised trials found improved upper-limb strength when creatine was combined with resistance training³, and a meta-analysis in older adults found greater gains in muscle mass and strength with creatine plus resistance training than with training alone⁴.

In the EU, the European Food Safety Authority (EFSA) assessed the evidence and found a cause-and-effect relationship between a daily intake of 3 g of creatine and increased physical performance in successive bursts of short-term, high-intensity exercise⁵. That claim is authorised under Regulation (EU) No 432/2012⁶, and a second claim on muscle strength in adults over 55 who do resistance training under Regulation (EU) 2017/672⁷.

Creatine monohydrate

The benefits shown are for repeated short, high-intensity efforts and for training adaptations. They do not extend to endurance performance, which EFSA did not find to be substantiated⁵.

Individual responses vary, and many trials are small and short¹.

• Do not exceed the recommended daily dose.
• Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
• Keep out of the reach of young children.

Creatine monohydrate

Reviews of the clinical literature report no consistent adverse effects of creatine monohydrate in healthy people at commonly studied intakes. A meta-analysis found no significant effect on markers of kidney function⁸².

People with kidney disease, and anyone taking medication, should speak to a doctor before using creatine. A small rise in blood creatinine is expected with supplementation and can be misread as reduced kidney function².

Sold as a food supplement. No health claims are made for this product.

Creatine monohydrate

Creatine is sold in the EU as a food supplement ingredient under the food supplements framework⁹. Only the authorised wording of the two creatine health claims may be used, and only at the qualifying intake of 3 g a day⁶⁷.