USN Creatine Monohydrate

USN Creatine Monohydrate — 5g Micronised Per Serve, Unflavoured, 60 Serves

One ingredient, no flavour, no filler. USN Creatine Monohydrate delivers 5g 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. 60 serves. In stock at TopDog Nutrition.

How Creatine Works

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

More stored creatine phosphate means more of those reps. Across months of training, more quality reps compounds into measurably more strength and size. It's as well established as anything in sports science.

Creatine also draws water into muscle cells, supporting cell volumisation and muscle fullness, and the research on cognitive performance continues to grow since the brain runs on ATP too.

What Micronised Means

Micronisation mechanically reduces the particle size, increasing the surface area of each 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 ever partially soluble in cold water, so some settling is normal regardless. Warm water dissolves it fully if that bothers you.

Why Monohydrate Over the Alternatives

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

The evidence doesn't support the premium. Monohydrate has hundreds of published studies behind it and remains the reference form every newer version gets benchmarked against. It's also the cheapest.

Loading, or Not

• No loading: 5g daily. Full muscle saturation in about four weeks. Simple, no digestive complaints.
• Loading: 20g daily split into four 5g doses for 5–7 days, then 5g daily. Saturation in roughly a week, with some stomach discomfort for some people.

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

The Thing That Actually Determines Whether It Works

Daily consistency, on training days and rest days alike. Creatine works through accumulated muscle saturation rather than acute dosing, so skipping rest days undermines the whole thing.

It's the single most common reason people get less from creatine than they should, and it's the only rule that really matters.

Directions

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

USN recommend taking it early morning and before training for best results, though timing is flexible since it works through saturation. Drink plenty of water throughout the day — creatine increases intramuscular water, so your fluid needs rise.

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 rise in the first few weeks is 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.

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 per tub?

60 serves at 5g.