Natuurlijk.fit Pure Creatine 500 g

500 g of pure creatine monohydrate powder, 100% — no flavourings, no fillers. Selected by Vitarium from the Natuurlijk.fit range.

What it contains per serving

No flavourings, no colourings, no fillers.

What creatine does

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This EFSA-authorised health claim applies from a daily intake of 3 g of creatine — exactly what one serving of this product provides.

Creatine is a natural substance that the body produces itself to a limited extent and that is also taken in through food (mainly meat and fish). It is stored in muscle tissue as phosphocreatine and plays a role in rapid ATP regeneration during explosive exertion. Supplementation tops up the muscle creatine pool, which in trial settings repeatedly shows improved performance in strength training, sprint work and interval sports.

Dosage

• Standard maintenance: 3 g (~1 teaspoon) a day, on training days as well as rest days
• Optional — loading phase: 20 g/day split into 4 doses over 5-7 days, then back to 3-5 g/day maintenance (this phase speeds up saturation but is not necessary)
• Mix with water, a protein shake, a smoothie or yoghurt — tasteless, mixes easily
• Timing is not critical — most research shows no significant difference between before and after training
• Drink enough water throughout the day — creatine binds water in muscle tissue

Important safety information

• Do not use shortly before a kidney function test — creatine supplementation raises the creatinine value in blood and urine, which can disturb the measurement. Stop at least 7 days before the test, or tell your doctor that you use it
• If you have known kidney complaints or reduced kidney function: consult your doctor first before supplementing
• If you use medication that can affect kidney function: consult your doctor
• Do not use during pregnancy or breastfeeding without consulting your midwife or doctor
• Do not exceed the recommended dose — more than 5 g/day maintenance gives no extra performance effect

Suitable for

Vegetarians and vegans — creatine is produced synthetically without animal inputs. For anyone who eats no meat or fish, creatine supplementation makes even more sense, because the natural dietary sources drop away.

Storage

Store cool (but not in the fridge) and dry. Keep the pack closed. Keep out of reach of children.

Vitarium therapeutic editorial

Creatine is one of the best-researched sports supplements in existence — the evidence for improved performance in strength training, sprint work and high-intensity interval sport has been consistent over decades. A more recent research field also looks at creatine in the context of cognitive performance, muscle mass in older people and recovery after injury, with modest to positive results. For anyone looking for the pure monohydrate form without flavourings or bulking sweeteners — which in practice means you keep it up longer as a daily routine — this 500 g pack offers an efficient approach. For anyone who would rather skip the loading phase: simply start at 3 g/day; after 3-4 weeks the muscle creatine pool is at saturation level.

This product is a food supplement. Do not exceed the recommended dose. A varied, balanced diet and a healthy lifestyle are important; a food supplement is not a substitute for them. Keep out of reach of young children. Consult an expert in case of pregnancy, lactation, medication use or illness.