We’re not trying to re-invent the wheel here. But we are following the science to the letter. Creatine monohydrate is the purest, most widely researched form of creatine. And we dose ours exactly like they do in the research. Don’t settle for less. Optimise to be Awesome.

Add 1x heaped 10ml Awesome Scoop (5g)or use 1x level tsp for a 5g serving. Add to water, a shake, smoothie or juice (our Creatine has a neutral taste). Do not exceed the stated daily dose.

WARNING

To get the most from Creatine, stay well hydrated. This product is not suitable for useby children, pregnant or breastfeeding women. Those with a medical condition or who are taking any medication should consult witha doctor before using the product. Keep outof reach of children. Food supplements are not a substitute for a varied and balanced diet anda healthy lifestyle.

Creatine monohydrate is one of the most extensively researched supplements in sport and exercise science. Its primary role is to support high-intensity training performance by increasing the availability of phosphocreatine in muscle. But the research doesn’t stop there.

What the research shows:

• Strength and lean mass: In resistance-training studies, creatine supplementation has been shown to support greater increases in strength and lean mass compared with training alone. A meta analysis of 12 studies showed an average 1.1 kg greater increase in lean body mass and 0.7kg greater reduction in body fat when creatine was combined with resistance training, compared to resistance training alone. (Delpino et al, Desai et al.)
• Training capacity and repeated effort: Creatine supplementation has consistently been shown to improve high-intensity exercise capacity, allowing greater total work to be performed across repeated sets or sprints. Supplementation has been associated with 5-15% improvements in power output and total work performed during repeated sprint or resistance exercise protocols compared with placebo. (ISSN Position Stand on Creatine, Buford et al.)
• Older adults and age-related muscle loss: In adults aged 50+, creatine combined with resistance training resulted in around 10-15% greater strength gains and greater increases in lean tissue mass compared with resistance training alone. (Chilibeck et al.)
• Cognition under sleep deprivation: In controlled sleep-deprivation studies, creatine supplementation has been shown to reduce decline in performance on demanding cognitive tasks, with improvements of 10-30% reported on complex memory and reasoning tests compared with placebo. (Gordji-Nejad et al.)
• Women’s health: Creatine metabolism differs between males and females, with evidence indicating up to 80% lower baseline creatine availability in females. Hormonal changes across menstrual cycles and post-menopause may further influence muscle energetics and training efficiency, making creatine support relevant alongside resistance training. (Smith-Ryan et al.)
• Healthy ageing: Creatine supports cellular energy systems in muscle and brain. Maintaining creatine availability may help support physical and cognitive function with ageing, particularly during periods of increased physiological demand. (Candow et al.)