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Optimum Nutrition Micronized Creatine Powder

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Description
CREAPURE™ CREATINE SUPPLEMENT
5,000 MG

THE BIGGER PICTURE OF CREATINE
Highly researched and well absorbed, creatine monohydrate has beenshown to significantly boost muscle strength, power, and size duringhigh-intensity activities.† Our Micronized Creatine Powder is madewith Creapure™, a creatine monohydrate known for its exceptionalpurity and potency. It’s also micronized (to make the particlessmaller), so our powder mixes easier and stays suspended in liquidlonger than other creatine supplements.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Supplement Facts

SUGGESTED USE: CREATINE LOADING: Take 1 rounded teaspoon of MicronizedCreatine Powder with morning, afternoon, and evening meals and 1 additionalrounded teaspoon before going to bed for 4-5 days to help saturate yourmuscles with creatine. CREATINE MAINTENANCE: Take 1 rounded teaspoonwith a meal or immediately after training with your post-workout proteinshake. TIPS: Drink at least 8 glasses of water daily when supplementing withcreatine. Consuming simple carbohydrates with creatine may help improve overall effectiveness.
DIRECTIONS: Add 1 rounded teaspoon of MicronizedCreatine Powder to a glass filled with 8-12 oz of coldwater or fruit juice. Then mix it up with a spoon.TIP: Power-up protein, meal-replacement, andweight-gainer shakes with a rounded teaspoon ofMicronized Creatine Powder.

Serving Size 1 rounded teaspoon(s)
Servings Per Container 60
Amount Per Serving % DV
Creatine Monohydrate 5.00 g 0%
** Daily Value (DV) not established

Storage Instructions: Store in a cool, dry place.

Warning: KEEP OUT OF REACH OF CHILDREN. CHECK WITH A QUALIFIED HEALTHCAREPROFESSIONAL BEFORE USING THIS PRODUCT IF YOU ARE UNDER 18 YEARS OF AGE,PREGNANT OR NURSING A BABY OR IF YOU HAVE ANY KNOWN OR SUSPECTED MEDICALCONDITION(S) AND/OR ARE TAKING ANY PRESCRIPTION OR OTC MEDICATION(S).STORE IN A COOL, DRY PLACE. CONTENTS SOLD BY WEIGHT NOT VOLUME.

Optimum Nutrition
Sunrise, FL 33325

Health Notes

Creatine Monohydrate

Creatine Monohydrate
This nutrient has been used in connection with the following health goals
  • Reliable and relatively consistent scientific data showing a substantial health benefit.
  • Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
  • For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

Our proprietary "Star-Rating" system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.

This supplement has been used in connection with the following health conditions:

Chronic Obstructive Pulmonary Disease
Dose: 5 grams three times a day for two weeks, and then 5 grams once daily
Creatine has been shown to increase muscle strength, muscle endurance, and overall health status.(more)
High Cholesterol
Dose: Refer to label instructions
One trial found that supplementing with creatine significantly lowered serum total cholesterol and triglycerides in people with high cholesterol.(more)
High Triglycerides
Dose: Refer to label instructions
One trial found that supplementing with significantly lowered serum total triglycerides in both men and women.(more)
Athletic Performance and Non-Weight Bearing Endurance Exercise
Dose: 15 to 20 grams daily for five or six days
Taking this supplement for five or six days may improve performance of high-intensity, short-duration exercise (like sprinting) or sports with alternating low- and high-intensity efforts.(more)
Athletic Performance and High-Intensity, Short Duration Exercise or Sports with Alternating Low- and High-Intensity Efforts
Dose: 15 to 20 grams a day for five or six days
Supplementing with creatine may improve performance of non-weight bearing endurance exercises such as cycling.(more)
Chronic Obstructive Pulmonary Disease
Dose: 5 grams three times a day for two weeks, and then 5 grams once daily

In a double-blind study, people with COPD received creatine or a placebo for 12 weeks. After the first 2 weeks of supplementation, all participants underwent an outpatient pulmonary rehabilitation program. Compared with the placebo, creatine significantly increased muscle strength, muscle endurance, and overall health status, but not exercise capacity.1 The amount of creatine used in this study was 5 grams three times a day for 2 weeks, and then 5 grams once a day for 10 weeks.

References

1. Fuld JP, Kilduff LP, Neder JA, et al. Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease. Thorax2005;60:531-7.

High Cholesterol
Dose: Refer to label instructionsA double-blind trial found that 20 grams per day of creatine taken for five days, followed by ten grams per day for 51 days, significantly lowered serum total cholesterol and triglycerides, but did not change either LDL or HDL cholesterol, in both men and women.1 However, another double-blind trial found no change in any of these blood levels in trained athletes using creatine during a 12-week strength training program.2 Creatine supplementation in this negative trial was lower-only 5 grams per day were taken for the last 11 weeks of the study.
References

1. Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clin Sci 1996;91:113-8.

2. Volek JS, Duncan ND, Mazzetti SA, et al. No effect of heavy resistance training and creatine supplementation on blood lipids. Int J Sport Nutr Exerc Metab 2000;10:144-56.

High Triglycerides
Dose: Refer to label instructions

A double-blind trial found that a supplement of 5 grams of creatine plus 1 gram of glucose taken four times per day for five days followed by twice a day for 51 days significantly lowered serum total triglycerides in both men and women.1However, another double-blind trial found no change in any of these blood levels in trained athletes using creatine during a 12-week strength training program.2 Creatine supplementation in this negative trial was lower-only five grams per day was taken for the last 11 weeks of the study.

References

1. Earnest CP, Almada AL, Mitchell TL. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clin Sci 1996;91:113-8.

2. Volek JS, Duncan ND, Mazzetti SA, et al. No effect of heavy resistance training and creatine supplementation on blood lipids. Int J Sport Nutr Exerc Metab 2000;10:144-56.

Athletic Performance and Non-Weight Bearing Endurance Exercise
Dose: 15 to 20 grams daily for five or six days

Creatine (creatine monohydrate) is used in muscle tissue for the production of phosphocreatine, a factor in the formation of ATP, the source of energy for muscle contraction and many other functions in the body.1, 2 Creatine supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake.3, 4 It may also increase exercise-related gains in lean body mass, though it is unclear how much of these gains represents added muscle tissue and how much is simply water retention.5

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.6, 7, 8, 9, 10, 11, 12 Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.13

Fewer studies have investigated whether creatine supplementation benefits continuous high- intensity exercise lasting 30 seconds or longer. Five controlled studies have found creatine beneficial for this type of exercise,14 but one study found no benefit on performance of a military obstacle course run.15 Most studies of endurance performance have found no advantage of creatine supplementation, except perhaps for non-weight bearing exercise such as cycling. 16, 17, 18

Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of several days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.19 Four controlled long-term trials using untrained women,20 trained men,21 or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programs.22, 23 However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.24, 25

Creatine supplementation appears to increase body weight and lean body mass or fat-free mass, but these measurements do not distinguish between muscle growth and increased water content of muscle.26, 27 A few double-blind studies using more specific muscle measurements have been done and found that combining creatine supplementation with strength training over several weeks does produce greater increases in muscle size compared with strength training alone.28, 29, 30

References

1. Greenhaff PL, Bodin K, Soderlund K, et al. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol 1994;266:E725-30.

2. Greenhaff PL. Creatine and its application as an ergogenic aid. Int J Sport Nutr 1995;5:94-101.

3. Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci 1992;83:367-74.

4. Green AL, Simpson EJ, Littlewood JJ, et al. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand 1996;158:195-202.

5. Kreider RB, Ferreira M, Wilson M, et al. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc 1998;30:73-82.

6. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

7. Watsford ML, Murphy AJ, Spinks WL, Walshe AD. Creatine supplementation and its effect on musculotendinous stiffness and performance. J Strength Cond Res 2003;17:26-33.

8. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

9. Warber JP, Tharion WJ, Patton JF, et al. The effect of creatine monohydrate supplementation on obstacle course and multiple bench press performance. J Strength Cond Res 2002;16:500-8.

10. Ziegenfuss TN, Rogers M, Lowery L, et al. Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes. Nutrition 2002;18:397-402.

11. Cottrell GT, Coast JR, Herb RA. Effect of recovery interval on multiple-bout sprint cycling performance after acute creatine supplementation. J Strength Cond Res 2002;16:109-16.

12. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc 2002;34:332-43.

13. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

14. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

15. Warber JP, Tharion WJ, Patton JF, et al. The effect of creatine monohydrate supplementation on obstacle course and multiple bench press performance. J Strength Cond Res 2002;16:500-8.

16. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

17. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

18. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc 2002;34:332-43.

19. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

20. Vandenberghe K, Goris M, Van Hecke P, et al. Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol 1997;83:2055-63.

21. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc 2000;32:654-8.

22. Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci 2003;58:11-9.

23. Chrusch MJ, Chilibeck PD, Chad KE Creatine supplementation combined with resistance training in older men. Med Sci Sports Exerc 2001;33:2111-7.

24. Stout JR, Eckerson J, Noonan D, et al. The effects of a supplement designed to augment creatine uptake on exercise performance and fat-free mass in football players. Med Sci Sports Exerc 1997;29:S251 [abstract].

25. Wilder N, Gilders R, Hagerman F, Deivert RG. The effects of a 10-week, periodized, off-season resistance-training program and creatine supplementation among collegiate football players. J Strength Cond Res 2002;16:343-52.

26. Kreider RB, Ferreira M, Wilson M, et al. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc 1998;30:73-82.

27. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

28. Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc 1999;31:1147-56.

29. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc 2000;32:654-8.

30. Willoughby DS, Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc 2001;33:1674-81.

Athletic Performance and High-Intensity, Short Duration Exercise or Sports with Alternating Low- and High-Intensity Efforts
Dose: 15 to 20 grams a day for five or six days

Creatine (creatine monohydrate) is used in muscle tissue for the production of phosphocreatine, a factor in the formation of ATP, the source of energy for muscle contraction and many other functions in the body.1, 2 Creatine supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake.3, 4 It may also increase exercise-related gains in lean body mass, though it is unclear how much of these gains represents added muscle tissue and how much is simply water retention.5

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.6, 7, 8, 9, 10, 11, 12 Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.13

Fewer studies have investigated whether creatine supplementation benefits continuous high- intensity exercise lasting 30 seconds or longer. Five controlled studies have found creatine beneficial for this type of exercise,14 but one study found no benefit on performance of a military obstacle course run.15 Most studies of endurance performance have found no advantage of creatine supplementation, except perhaps for non-weight bearing exercise such as cycling. 16, 17, 18

Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of several days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.19 Four controlled long-term trials using untrained women,20 trained men,21 or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programs.22, 23 However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.24, 25

Creatine supplementation appears to increase body weight and lean body mass or fat-free mass, but these measurements do not distinguish between muscle growth and increased water content of muscle.26, 27 A few double-blind studies using more specific muscle measurements have been done and found that combining creatine supplementation with strength training over several weeks does produce greater increases in muscle size compared with strength training alone.28, 29, 30

References

1. Greenhaff PL, Bodin K, Soderlund K, et al. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol 1994;266:E725-30.

2. Greenhaff PL. Creatine and its application as an ergogenic aid. Int J Sport Nutr 1995;5:94-101.

3. Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci 1992;83:367-74.

4. Green AL, Simpson EJ, Littlewood JJ, et al. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiol Scand 1996;158:195-202.

5. Kreider RB, Ferreira M, Wilson M, et al. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc 1998;30:73-82.

6. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

7. Watsford ML, Murphy AJ, Spinks WL, Walshe AD. Creatine supplementation and its effect on musculotendinous stiffness and performance. J Strength Cond Res 2003;17:26-33.

8. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

9. Warber JP, Tharion WJ, Patton JF, et al. The effect of creatine monohydrate supplementation on obstacle course and multiple bench press performance. J Strength Cond Res 2002;16:500-8.

10. Ziegenfuss TN, Rogers M, Lowery L, et al. Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes. Nutrition 2002;18:397-402.

11. Cottrell GT, Coast JR, Herb RA. Effect of recovery interval on multiple-bout sprint cycling performance after acute creatine supplementation. J Strength Cond Res 2002;16:109-16.

12. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc 2002;34:332-43.

13. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

14. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

15. Warber JP, Tharion WJ, Patton JF, et al. The effect of creatine monohydrate supplementation on obstacle course and multiple bench press performance. J Strength Cond Res 2002;16:500-8.

16. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

17. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

18. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc 2002;34:332-43.

19. van Loon LJ, Oosterlaar AM, Hartgens F. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond) 2003;104:153-62.

20. Vandenberghe K, Goris M, Van Hecke P, et al. Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol 1997;83:2055-63.

21. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc 2000;32:654-8.

22. Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci 2003;58:11-9.

23. Chrusch MJ, Chilibeck PD, Chad KE Creatine supplementation combined with resistance training in older men. Med Sci Sports Exerc 2001;33:2111-7.

24. Stout JR, Eckerson J, Noonan D, et al. The effects of a supplement designed to augment creatine uptake on exercise performance and fat-free mass in football players. Med Sci Sports Exerc 1997;29:S251 [abstract].

25. Wilder N, Gilders R, Hagerman F, Deivert RG. The effects of a 10-week, periodized, off-season resistance-training program and creatine supplementation among collegiate football players. J Strength Cond Res 2002;16:343-52.

26. Kreider RB, Ferreira M, Wilson M, et al. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc 1998;30:73-82.

27. Mesa JL, Ruiz JR, Gonzalez-Gross MM, et al. Oral creatine supplementation and skeletal muscle metabolism in physical exercise. Sports Med 2002;32:903-44 [review].

28. Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc 1999;31:1147-56.

29. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc 2000;32:654-8.

30. Willoughby DS, Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc 2001;33:1674-81.

Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.1, 2

Copyright 2014 Aisle7. All rights reserved. Aisle7.com

The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2015.

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Ratings and Reviews

REVIEW SNAPSHOT®

by PowerReviews
Optimum Nutrition Micronized Creatine Powder
 
4.2

(based on 37 reviews)

91%

of respondents would recommend this to a friend.

Pros

  • Good value (31)
  • Builds mass (27)
  • Works quickly (14)
  • Tastes good / tastes fine (13)
  • Helps endurance and recovery (12)

Cons

  • Gritty taste (6)
  • Had side effects (3)

Best Uses

  • After workout (26)
  • Everyday (21)
  • Before workout (16)
    • Reviewer Profile:
    • Competitive athlete (16)

Reviewed by 37 customers

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Displaying reviews 1-10

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(4 of 4 customers found this review helpful)

 
4.0

Improved Strength!

By cassuchino

from Indianapolis, IN

About Me Competitive Athlete

See all my reviews

Pros

  • Builds Mass
  • Good Value
  • Works Quickly

Cons

    Best Uses

    • After Workout
    • Everyday

    Comments about Optimum Nutrition Micronized Creatine Powder:

    I use 5g (one serving) of this product in my protein shakes post workout. I noticed strength gains within a week. My bench press increased, my lat pull down increased and my squat numbers went up. Essentially all the major muscle groups loved it ;)
    As far as "retaining water"....I have not, at least not in the way of being bloated. I drink a gallon a day, which if you are working out everyday is what you should be drinking anyways. If you are experiencing bloating that is probably because you're loading it, which is fine, but expect that. Creatine's main purpose is to retain water in your muscles. So there really should be no complaints about "retaining water" since that is the main goal of the supplement. A hydrated muscle is an anabolic muscle!

     
    4.0

    nice

    By rob

    from warren,mi

    About Me Competitive Athlete

    See all my reviews

    Pros

    • Boosts Energy
    • Builds Mass
    • Good Value
    • Works Quickly

    Cons

    • Had Side Effects
    • Tastes Bad

    Best Uses

    • Everyday

    Comments about Optimum Nutrition Micronized Creatine Powder:

    Best creatine on the market i felt results within three days it taste funky tho i mixed it in my bsn true mass and it gave it a chalky like after taste but its cheap alot of servings and it works.what i like ths most it didnt settle at the bottom lol

    (2 of 4 customers found this review helpful)

     
    5.0

    Great Product!

    By fpayson

    from San Diego, CA

    About Me Workout 4x Week

    See all my reviews

    Pros

    • Builds Mass
    • Good Value
    • Helps Endurance and Recovery
    • Tasteless
    • Tastes Good

    Cons

    • Water Weight Gain

    Best Uses

    • After Workout
    • Before Workout
    • Everyday

    Comments about Optimum Nutrition Micronized Creatine Powder:

    Good basic supplement to take. Helped increase my max therefore repping heavier weight. Expect an increase in water weight and drink plenty of water!

    (0 of 5 customers found this review helpful)

     
    3.0

    Solid

    By michaelriley978

    from Washington DC

    About Me Bodybuilder

    See all my reviews

    Pros

    • Builds Mass
    • Helps Endurance and Recovery

    Cons

    • Doesn't Boost Energy

    Best Uses

    • After Workout
    • Cycles

    Comments about Optimum Nutrition Micronized Creatine Powder:

    This product was solid, but not enough power to it.

    (3 of 3 customers found this review helpful)

     
    4.0

    Great Creatine

    By rcw095

    from Fredericksburg VA

    See all my reviews

    Pros

    • Boosts Energy
    • Builds Mass
    • Good Value

    Cons

      Best Uses

      • After Workout
      • Before Workout
      • Everyday

      Comments about Optimum Nutrition Micronized Creatine Powder:

      Flavorless so I just mix it with my favorite protein shake! I also mixed it with a protein shake before my workout

      (4 of 4 customers found this review helpful)

       
      5.0

      Great Product

      By harv.prentiss

      from Connecticut

      About Me Competitive Athlete

      See all my reviews

      Verified Buyer

      Pros

      • Builds Mass
      • Good Value
      • Works Quickly

      Cons

        Best Uses

        • After Workout
        • Before Workout

        Comments about Optimum Nutrition Micronized Creatine Powder:

        I use this before and after workouts and it has been great. Helps get a great pump during and a good rebuild after.

        (2 of 3 customers found this review helpful)

         
        4.0

        Must Buy

        By jbronx411

        from Bronx, NY

        About Me Workout enthusiast

        See all my reviews

        Verified Buyer

        Pros

        • Builds Mass
        • Good Value
        • Helps Endurance and Recovery
        • No Side Effects

        Cons

          Best Uses

          • After Workout

          Comments about Optimum Nutrition Micronized Creatine Powder:

          I add Micronized creatine powder to my after-workout protein shake. Has no flavor so it doesn't change the taste of my shake. The price for this quality product is great.

          (2 of 2 customers found this review helpful)

           
          5.0

          works for me

          By fbair

          from Youngsville, NY

          About Me 5 Days Every Week

          See all my reviews

          Verified Buyer

          Pros

          • Good Value
          • No Side Effects

          Cons

            Best Uses

            • After Workout
            • Before Workout
            • Everyday

            Comments about Optimum Nutrition Micronized Creatine Powder:

            I put a tps in my protein shake before and after my work out

            (4 of 5 customers found this review helpful)

             
            3.0

            First time creatine user --> Stomach Pai

            By skelly.matt.j

            from Phoenix

            About Me Competitive Athlete

            See all my reviews

            Verified Buyer

            Pros

            • Good Value

            Cons

            • Had Side Effects

            Best Uses

            • After Workout
            • Before Workout

            Comments about Optimum Nutrition Micronized Creatine Powder:

            This stuff gave me intense stomach-aches (and the expected by product... woof) about 5 times a day so I stopped using it in less than two weeks. I didn't do a typical cycle (load etc.), opting instead to only take a scoop before and after lifting 6 times a week. For what it's worth, it was my first time using creatine in about 4 years.

            As far as taste, there is none. Mix it with water and it's fine, albeit more chalky/textured than advertised.

            It is extremely cheap, and from what I've heard about creatine, it's all the same. Worth the risk for the price, especially if you've used creatine a lot in the past and haven't experienced/ built up a tolerance for creatine's side-effects

            (1 of 1 customers found this review helpful)

             
            4.0

            Great product for the price

            By wolfshark9

            from Upstate NY

            About Me Competitive Athlete

            See all my reviews

            Verified Buyer

            Pros

            • Good Value
            • Helps Endurance and Recovery
            • No Side Effects
            • Tastes Fine
            • Works Quickly

            Cons

              Best Uses

              • After Workout
              • Before Workout

              Comments about Optimum Nutrition Micronized Creatine Powder:

              Mix w my PWO drink and then mix w gatorade right after workout

              Displaying reviews 1-10

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