Optimum Nutrition Micronised Creatine: 3 g Pure Creatine per Serving
Boost your performance during training, no frills: Optimum Nutrition Micronised Creatine Powder consists of 100% micronised creatine monohydrate. Micronised means: reduced particle size for better mixability, without a gritty taste. One serving (3.4 g powder) delivers 3 g creatine, and the 317 g tub lasts for approx. 93 servings. Several meta-analyses are available for creatine on strength and fat-free mass; you can find the results in the "Your Training Benefits" section.
Why ON Micronised Creatine Is Worth It
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100% creatine monohydrate: the only ingredient, with no flavouring and no additives
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Performance and muscle strength: creatine increases physical performance in high-intensity, short-duration exercise, 3 g pure creatine per serving
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Micronised: reduced particle size, according to the manufacturer easy to mix into water, juice or shakes, without a gritty taste
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Pack size: 317 g lasts for approx. 93 servings
Your Training Benefits
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Strength gains in training: A meta-analysis of 69 studies with 1,937 participants showed small but measurable average gains: around 5.6 kg more in the squat, around 1.4 kg more in the bench press or chest press and around 1.5 cm more jump height. Not all exercises benefited equally; no effect was seen in grip strength and leg press.
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Fat-free mass with resistance training: In a meta-analysis of 35 studies with 1,192 participants, the gain in fat-free mass with resistance training was on average around 1.1 kg; without training, no benefit was seen.
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3 g creatine per serving: 1 serving (3.4 g powder) delivers exactly the 3 g creatine from which the authorised claim applies; 317 g lasts for approx. 93 servings.
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Micronised: According to the manufacturer, reduced particle size for better mixability in water, juice or shakes, without a gritty taste.
What the research says: The meta-analyses examined creatine monohydrate in general, not any single brand. Women and older people were underrepresented in the studies; in them, the effects were smaller or not significant. In direct measurement of muscle thickness (MRI, CT, ultrasound), the additional effect was very small and not statistically reliable. Dosage and intake protocol differed between studies, in some cases with a loading phase. Meta-analyses show average values, not an individual result.
What's Behind It
Creatine is stored in the muscle as creatine phosphate and serves as a quick energy reserve for short, hard sets.
What Creatine Does
- Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g creatine. The claim applies to adults over 18 years of age who do high-intensity training.
How to Use ON Micronised Creatine
Stir 1 serving (3.4 g powder, 3 g creatine) daily into water, juice or a shake, for example before or after training. The stated recommended daily intake must not be exceeded. Make sure you drink enough fluids.
Ingredients
100% micronised creatine monohydrate.
Frequently Asked Questions about Optimum Nutrition Micronised Creatine
What is Optimum Nutrition Micronised Creatine?
Boost your performance during training, no frills: Optimum Nutrition Micronised Creatine Powder consists of 100% micronised creatine monohydrate. Micronised means: reduced particle size for better mixability, without a gritty taste.
How do I take Optimum Nutrition Micronised Creatine?
Stir 1 serving (3.4 g powder, 3 g creatine) daily into water, juice or a shake, for example before or after training. The stated recommended daily intake must not be exceeded.
Note: Not suitable for children and adolescents up to and including 17 years of age. Food supplements should not be used as a substitute for a balanced and varied diet and a healthy lifestyle. Store out of reach of small children.
