ProSupps Creatine Monohydrate

ProSupps Creatine Monohydrate — 5,000mg Micronised, 60 Serves

One ingredient, no flavour, no filler. ProSupps Creatine Monohydrate delivers 5,000mg of micronised creatine monohydrate per serve — the most researched supplement in sports nutrition, in the form the research actually used. Unflavoured, so it disappears into whatever you're already drinking. 300g, 60 serves. In stock at TopDog Nutrition.

How Creatine Works

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

More phosphocreatine stored in muscle means more of those reps. Across months of training, more quality reps means measurably more strength and more muscle. That's the whole mechanism, and it's as well established as anything in sports science.

Creatine also draws water into muscle cells, supporting cell volumisation and muscle fullness, and it's increasingly studied for cognitive performance — the brain runs on ATP too.

Why Monohydrate

Creatine HCl, buffered creatine, ethyl ester, nitrate forms — all marketed as upgrades on monohydrate, generally at a higher price per gram.

The evidence doesn't back the premium. Creatine monohydrate has hundreds of published studies behind it and remains the reference form every newer version gets benchmarked against. It's also the cheapest. Paying more for a form with thinner evidence is a bad trade.

What Micronised Means

Micronisation mechanically reduces the particle size, increasing surface area per grain. In practice: it disperses in liquid rather than sinking as a lump, mixes without a gritty layer at the bottom of the glass, and tends to sit more comfortably in the stomach than coarse creatine.

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

Loading vs Not Loading

• No loading: 5g daily. Full muscle saturation in about 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 roughly a week, with some stomach discomfort for some people.

Both routes end at the same place. Loading just gets there faster.

What actually matters is daily consistency — training days and rest days alike. Creatine works through accumulated saturation, not through timing around a session.

Unflavoured Stacks With Everything

No flavour, no sweetener, no colour. Stir it into a protein shake, a pre-workout, juice, coffee or water. Nothing to clash with, nothing to taste, and no reason to take it as a separate drink.

Directions

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

Timing is flexible — take it whenever you'll remember. Mixing it with a carbohydrate-containing drink may slightly improve uptake.

Keep your water intake up. Creatine increases intramuscular water, so your fluid needs rise a little.

Frequently Asked Questions

Will it make me look bloated?

It increases water inside muscle cells, not under the skin. The visible effect is fuller muscles. A 1–2kg scale increase in the first few weeks is normal — that's intramuscular water, not fat.

Is it safe long term?

Creatine is among the most studied supplements that exists, including in multi-year trials, with a strong safety record in healthy people at normal doses. Talk to your doctor first if you have kidney issues.

Do I need to cycle it?

No. There's no evidence of tolerance or downregulation with continuous use. Consistency is the point.

Do women need a different dose?

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

How many serves in the tub?

60 serves in 300g at 5g each.