Creatine is a naturally occurring molecule within our bodies. Our liver and to a lesser extent, the pancreas and kidneys, can produce creatine using the amino acids glycine and arginine. We also obtain creatine from foods we eat including red meat and seafood. In fact, the word creatine comes from the Greek work for flesh, Kreas. Creatine molecules act as storage units for high energy phosphate groups which are essential to energy production and storage.
Creatine monohydrate is the most effective form of creatine, and is the form of creatine used in powdered supplements.
Creatine molecules act as storage units for high energy phosphate groups which are essential to energy production and storage within our body. Our body uses the energy carrier ATP to generate energy. When this happens, ATP changes into ADP. Creatine then gives its high energy phosphate groups to ADP, turning it back into ATP so the energy cycle continues. Creatine increases the rate at which our body can regenerate ATP and use its energy, and this is very important during intense exercise.
As a both health and sports supplement, creatine is one of the most well researched and evidence backed supplements. In simple terms creatine increases the rate at which energy can be produced and used within our body. Creatine helps you work harder and work longer by helping to replenish our energy systems. This increases peak power output, and this in turn has and this has several positive impacts on sports performance and body composition.
Creatine helps people gain strength and build muscle. It increases strength and endurance.
The sports benefits of creatine are related to the increase in power output that creatine produces. Studies have demonstrated increased strength and power, sprint performance and improved performance in repeated maximal effort exercise.
Creatine increases strength – Creatine as a measurable impact on power output and the volume of weight lifted in a session. Over time, this increases the rate at which strength is increased.
Creatine builds muscle – When used in conjunction with a resistance training program, creatine facilitates hypertrophy and builds lean muscle. This effect results from an increase in weight and volume lifted during training due to creatine supplementation.
Creatine increases endurance and reduces fatigue – Creatine can improve endurance during high-intensity strength training. Creatine results in a slower decline in explosive strength such as jumping. Creatine also has a small but important impact on sprinting / anaerobic running performance.
Creatine improves recovery by reducing inflammation resulting from high intensity or prolonged endurance exercise.
Creatine provides cognitive benefits – In particularly stressful times such as if you’re not getting enough sleep, if you are studying or doing exams (or other strenuous mental gymnastics!) or have experienced a brain injury, taking creatine may improve your mental capacity and performance.
Creatine results in increased strength and muscle growth. It increases peak power output.
Other than protein powder, creatine is one of the most effective supplements you can take to build muscle. Most bodybuilders and strength athletes will take creatine to build muscles.
For best results creatine should be taken in a 5-7 loading phase of around 20g per day, followed by daily supplementation of 2-5kg a day depending on body weight. The timing on creatine supplementation does not matter. During both phases, creatine can be taken on its own in water or in with other supplements.
VPA pure creatine monohydrate is the best and cheapest creatine supplement.
VPA creatine monohydrate is a pure 100% pharmaceutical grade powder. It is micronized to 200 mesh so that it dissolves easily.
One serve of VPA creatine is 5g or one heaped scoop. One tub of creatine has 40 serves. For accuracy we recommend weighing your serve with a set of scales.
The ideal creatine dose should be matched to your body weight. For optimal results, to calculate how much creatine to take daily use the following formula.
0.03 x your body weight in kg. Example: If you weigh 70kg 0.03 x 70 = 2.1g
For simplicity, most people choose to take a 5g dose daily, as there are no health concerns or side effects of doing so.
Creatine is almost flavourless. Most people find that they can mix creatine powder with anything and it won’t affect the flavour. Some people do report a slight grittiness.
Creatine is almost flavourless but can sometimes have a slightly gritty texture. Creatine can be mixed in with any other drink or supplement you are having, or simply taken in water.
When to take creatine is another common question we are asked. The benefits of creatine are best seen when the levels of creatine in our muscles are consistently high. This means that creatine should be taken every day, with the timing of when you do so, being unimportant. Creatine is not a supplement you need to take immediately before you train. Many people add creatine to their daily routine by taking it with their other supplements in the morning, or simply in water at the same time each day.
Unfortunately, we do not have samples of creatine available. You can view our sample range here (https://www.vpa.com.au/category/sample-packs)
Most pre-workout contains creatine. Both our Pre-30 and Kleos pre-workouts contain creatine to boost your performance. Creatine can also be taken on its own as a pre-workout.
In our opinion, everyone should take creatine. Bodybuilders, strength athletes, endurance athletes, and general gym goers can all benefit from taking creatine. Even non-gym goers can benefit from the many therapeutic effects of creatine supplementation.
As creatine is known to contribute to hypertrophy and build muscle, it is an essential supplement for bodybuilders.
Creatine is not just a supplement for men. Women can also benefit from regular and sustained creatine supplementations.
We are regularly asked, “Do I need to load creatine?”. While creatine loading isn’t necessary, it can be useful for experiencing maximum benefit when taking creatine. Creatine loading refers to a short period of time where you take a higher dose of creatine than usual to rapidly achieve maximum creatine storage within your muscles. Once this level is reached, a smaller daily dose matched to your body weight maintains your stored creatine levels.
A standard creatine loading stage recommends that 0.3g of creatine per kilogram of body weight is consumed each day for 5-7 days.
0.3 x your body weight in kg. Example: If you weigh 70kg 0.3 x 70 = 21g per day.
Some people find this amount of creatine may cause digestive issues, so instead of my supplement with a lower dose like 10g / day for a week.
When people talk about a creatine cycle they are referring to a high dose loading phase, followed by a lower dose maintenance phase, and finally a period where you take no creatine at all. This is bro-science, with the cycling off phase being entirely unnecessary. The idea of needing to cycle off creatine was based around two ideas. The first is the concern about possible health risks associated with daily consumption. However, there are no health issues related to daily supplementation with creatine. The second reason relates to the idea that if you can no longer feel a noticeable benefit when training, then the creatine must not be working. However, our bodies physiological systems don’t just work that way. Just because you don’t notice the effects, doesn’t mean they are not happening.
Taking creatine supplements does not cause an increase in fat mass. However, it may cause a slight increase in the number you see on the scales. This is because for each creatine molecule we store in our muscles, we also store water. Rather than making you look heavier, it actually fills out your muscles and can make them look larger.
Yes, creatine can be taken at the same time as other amino acids.
You can read all customer reviews of VPA Creatine Monohydrate by scrolling to the top of the page and clicking on the review stars above the product name. Creatine currently has over 1000 reviews and a 4.8* rating. Read creatine reviews below:
“Amazing creatine supplement! Absolutely zero taste and extremely fine powder. Makes taking this supplement super easy.” Josh G – Review made 9th May 2020.
“I started having this product when I wanted to build lean muscle mass, this product helped me do just that! I just add a scoop of creatine into my pre workout OR post workout protein shake. Couldn't even taste it or feel a change in texture.” Samantha W – Review made 30th April 2020.
“Great value per serving in the 1kg bag and having no flavour let’s it mix well with other products.” David W – Review made 28th April 2020.
“Loving it! Now I'm back training heavy, it's really helping me to get those extra reps in.” Leigh H – Review made 19th March 2020.
Creatine is generally safe and does not have medical side effects. People taking creatine may experience short-term digestive issues if they are not also drinking enough water. People who are a heavier body weight and are taking larger serves of creatine daily, may need to spread it out over 2-3 doses in a day. Like all supplements, it doesn’t hurt to consult a medical professional before taking it, especially if you have any underlying medical conditions.
Yes it is. Creatine supplementation is not only safe, it is reported to have many therapeutic benefits from infants to the elderly. No studies have shown any association of creatine intake with kidney issues.
Please ask a medical professional such as a GP or dietitian before using beetroot powder when pregnant or breastfeeding. There is nothing inherently unsafe in VPA products for pregnant or breastfeeding women. Please refer to this blog for more information. (https://www.vpa.com.au/protein-safe-for-pregancy)
Buy the best creatine supplement online. Buy the highest quality pure creatine monohydrate online for the best price.
Our creatine and all other products are blended and packed at our export-grade production facility in North Brisbane.
Delivery takes 1-3 days in Brisbane, Sydney and Melbourne metropolitan regions when delivered by Fastway and dispatched from our local warehouses. Orders shipping Australia Post are subject to their usual delivery times. Delivery information can be found here (https://www.vpa.com.au/Delivery)
We source the highest quality amino acids and similar products from pharmaceutical-grade production facilities in China as do all leading supplement companies including Optimum Nutrition. To be honest, there are very few amino acid producers outside of China and their product quality and claims do not stack up when researched thoroughly. We only deal with credible and reliable international suppliers with who we have developed a great working relationship with over time. We regularly test our amino acid products to ensure their purity and quality.
Yes, our scoops, bottles and bags are all recyclable. Please see this blog for further information. (https://www.vpa.com.au/blog/vpa-bags-are-now-100-recyclable/) We are also working to introduce recyclable cartons and mailers to the VPA product lifecycle.
As you can see from our prices, we aim to offer the lowest pricing all year round, however, we do offer multi-buy discounts on most of our products if you are choosing to purchase in bulk quantities. Please refer to the product page to see what discounts are available. Please note that we do not price match as we have found the standard of manufacture and quality of the product varies considerably. Our customers health is something we take very seriously and lowering our standards and quality is just not an option.