Optimum Nutrition Micronised Creatine Powder

Optimum Nutrition Micronised Creatine Powder 300g — 5g Pure Creatine Monohydrate

One ingredient, no flavour, no filler. Optimum Nutrition Micronised Creatine Powder is 100% pure creatine monohydrate at 5g per serve — the most researched supplement in sports nutrition, in its most studied form. Micronised for better mixing, unflavoured so it stacks into anything. 300g, 60 serves. In stock at TopDog Nutrition.

What Creatine Actually Does

Your muscles store creatine as phosphocreatine. During maximal effort — a heavy set, a sprint, anything explosive lasting a few seconds — your body burns ATP faster than aerobic metabolism can replace it. Phosphocreatine donates a phosphate group to ADP, regenerating ATP almost instantly and extending the window before you fail.

More phosphocreatine stored in muscle means more of those reps before the tank empties. Over months of training, more quality reps means more progress. That's the entire mechanism, and it's about as well established as anything in sports science.

The benefits extend past strength: creatine draws water into muscle cells, which supports cell volumisation and muscle fullness, and it's increasingly studied for cognitive performance, since the brain uses ATP too.

Why Monohydrate, Not the Fancy Versions

Creatine HCl, buffered creatine, creatine ethyl ester, nitrate forms — all marketed as improvements on monohydrate, usually at a higher price.

The research doesn't support the premium. Creatine monohydrate has hundreds of published studies behind it and remains the reference form every other version is compared against. It's also the cheapest. Paying more for a form with less evidence behind it is a poor trade.

What Micronised Means

Micronisation mechanically reduces particle size, increasing the surface area of each grain. In practice: it disperses in liquid rather than sinking, mixes without a gritty layer at the bottom of the glass, and tends to be easier on the stomach than coarse creatine.

Creatine is only ever partially soluble in cold water, so a little settling is normal. Warm water dissolves it fully if that bothers you.

Loading, or Not

Two ways to reach full muscle creatine saturation:

• No loading: 5g daily. Full saturation in around four weeks. Simple, and no digestive complaints.
• Loading: 20g daily split into four 5g doses for 5–7 days, then 5g daily to maintain. Saturation in about a week, at the cost of some stomach discomfort for some people.

Both end in the same place. Loading just gets you there faster. If you're not in a rush, skip it.

The thing that actually matters is daily consistency — training days and rest days both. Creatine works through accumulated muscle saturation, not through timing around a workout.

Unflavoured Means It Stacks With Anything

No flavour, no sweetener, no colour. Stir it into your protein shake, your amino drink, juice, coffee or plain water. Nothing to clash with, nothing to taste.

Directions

Mix one rounded teaspoon (5g) into 200–250ml of water or your drink of choice. Take daily, every day, training or not.

Timing doesn't matter much — it works on saturation rather than acute effect. Take it whenever you'll remember. Adding it to a carbohydrate-containing drink may modestly improve uptake.

Drink plenty of water. Creatine pulls water into muscle cells, so your fluid needs go up slightly.

Frequently Asked Questions

Will creatine make me look bloated?

It increases water inside muscle cells, not under the skin. The visual effect is fuller muscles, not a softer look. Some people see a 1–2kg scale increase in the first few weeks — that's intramuscular water, not fat.

Is it safe long-term?

Creatine is among the most studied supplements in existence, including in multi-year trials. In healthy people at normal doses, the safety record is strong. If you have kidney issues, talk to your doctor first — as with any supplement.

Do I need to cycle it?

No. There's no evidence that continuous use causes tolerance or downregulation. Consistency is what produces the effect.

Do women need a different dose?

No. 5g daily is the standard dose regardless of sex, and the research supports creatine for women across strength, power and recovery.

Powder or capsules?

Powder gives you a full 5g per serve at the lowest cost, and mixes into whatever you're already drinking. Creatine 2500 Caps trade some of that for convenience — no mixing, easy to travel with, but more capsules to reach the same dose.

How many serves in 300g?

60 serves at 5g.