StillMass Creatine monohydrate, 1 kg, natural

Creatine monohydrate is one of the most scientifically researched and discussed supplements for increasing sports performance. It supplies muscle cells with energy in the form of a supply of ATP molecules, which makes it possible to increase the intensity in training units and thus the sports performance itself. Suitable for increased physical performance, strengthens muscle endurance and strength, helps in regeneration, reduces the production of lactic acid by up to 70%. It is a direct source of ATP energy. The body naturally contains only a small amount of creatine, which is enough for a few seconds of intense performance.

1) Creatine is a nitrogenous substance that does not belong to proteins. Although it contains nitrogen in its molecule, similar to proteins, it performs a completely different function. It is the primary source of the ATP molecule in the phosphate system of energy acquisition during short-term high-intensity training units. During the work of the muscle, muscle contractions occur, for which a large amount of energy is required. This energy comes from the breakdown of an ATP molecule into an ADP molecule by donating a phosphate group to it. The constant renewal of ATP during sports activity is therefore necessary to ensure a permanent supply of energy. And it is creatine supplementation that helps to increase the supply of ATP to the working muscles.
2) Based on several scientific studies, creatine supplementation helps increase creatine reserves in the muscles (10-30% increase in free creatine reserves and 10-40% increase in muscle reserves in the form of creatine phosphate), helps build muscle mass without unnecessary fat (1-2 kg muscle mass during the first weeks of supplementation), improves the overall quality of training (5-15% increase in strength and performance) and improves anaerobic capacity (more than 70% of all scientific studies on creatine have confirmed an increase in training capacity).
3) Since creatine increases the synthesis of the ATP molecule and creatine phosphate reserves in the muscles, it not only helps to build muscle mass and increase performance, but also allows you to adapt to increased physical load more quickly and train much harder and longer. In addition, it reduces the formation of lactic acid by up to 70%, which contributes to faster regeneration of the body after training.
4) Creatine supplementation is gaining importance not only in the world of fitness, bodybuilding and powerlifting, but also in other sports. Several scientific studies confirm its effectiveness even during short-term use, for example in increasing the performance of cyclists, soccer players, sprinters, swimmers and many others.

Creatine monohydrate is the basis of any supplementation in various sports activities as it helps to build pure muscle mass without unnecessary fat, and also helps to improve anaerobic capacity and sports performance. It is safe, effective and suitable from an ethical point of view.

Sources:
1) Branch, J. D. 2003. Effect of creatine supplementation on body composition and performance: A meta-analysis. IJSNEM, 13:198-226.
2) Buford, T. et al. 2007. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 4(1):6.
3) Cooper, R. et al. 2012. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 9:33.
4) Kreider, R. B. 2003. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 244(1-2):89-94.
5) Kreider, R. B. et al. 2004. Creatine. Nutritional Ergogenic Aids. CRC Press LLC, 81-104.
6) Lim, J. Y. 2008. Effects of creatine supplementation on body composition, strength, and power of female volleyball players. The Sport Journal. 1-6.
7) Mujika, I. et al. 2000. Creatine supplementation and sprint performance in soccer players. Medicine & Science in Sports & Exercise. 518-525.
8) Racette, S. B. 2003. Creatine supplementation and athletic performance. J Orthop Sports Phys Ther. 33(10):615-621.

Composition: Creatine monohydrate-micronized in powder.
Nutritional value of the product in 100g and in 5g powder:

Nutritional information in	100g	5g	*RVH %
Energy value	0kJ (0kcal)	0 kJ ( 0 kCal)	0%
Fats	0 g	0 g	0%
Of which saturated fatty acids	0 g	0 g	0%
Carbohydrates	0 g	0 g	0%
That's sugar	0 g	0 g	0%
Dietary fiber	0%	0%	**
Proteins	0 g	0 g	0%
Salt	0 g	0 g	0%
Creatine monohydrate 200mesh	99.9 g	4.995 g	**

Reference intake of an average adult (8400 kJ/2000 kcal)

*RVH - reference nutritional value
**RVH is not established
Use and dosage: The highest daily dose for adults weighing 80 kg is 4 g (or 1 g per 20 kg of body weight) for long-term intake without the need for reduction or interruption. It is advisable to divide the daily dose into several smaller portions. The usual dosage is a teaspoon 3 times a day. The product is used on an empty stomach, in case of worse tolerance after a meal. During the period of use, increased fluid intake is appropriate. Use 30-60 min. before exercise, it is more suitable for loads lasting up to 45 min., for longer loads it is necessary to test tolerance, for loads over one hour it can reduce performance. One level coffee spoon corresponds to 1g of powder. The powder is mixed in a suitable liquid (water, milk, fruit or vegetable juice, carbohydrate drinks). Excessively sweet drinks (juice) should be diluted up to 1:1 with water. In cold water, the powder is insoluble, in warm liquids it dissolves better and is better absorbed. Preparation of the drink for storage or longer heat treatment is not suitable. A large single dose may cause mild nausea or bloating. The preparation instructions must be followed.

Intended use: Not intended for children, pregnant and lactating women. The product must not be used as a substitute for a varied diet. Not suitable for people suffering from intolerance to any of the listed ingredients. The recommended daily dose must not be exceeded. The preparation is used during increased physical exertion.

Storage: Store away from sunlight, in a dry place and at a temperature of up to 25°C. Close the package immediately after taking the necessary amount. Cold and dark storage extends the product's shelf life.

Manufacturer: STILL MASS sro , Lieskovská cesta 468, 962 21, Lieskovec