Protein World Creatine Monohydrate Review

Creatine Monohydrate is a product from UK based sport supplement company Protein World. The supplement claims that it can improve strength, power and increase exercise output. This review will aim to examine the ingredient contained to see if it can achieve these claims.

Creatine monohydrate (CM) is defined as a nitrogenous organic acid that occurs naturally in humans and aids in the supply of energy to cells in the body, (1). The majority of CM, 95%, can be located in the skeletal muscle with the rest distributed to the brain, heart and smooth muscles.

Creatine has been found to increase the replenishment of ATP stores in the skeletal muscles (2). It is attributed to a greater rate of phosphocreatine resynthesis during rest periods. Higher sprint speeds are reported (3). There have been numerous theories proposed as to why creatine provides a benefit to short term high intensity exercise (4). One theory is that the increased amount of phosphocreatine (PCr), can be used as an immediate buffer to ATP which reduces the dependence of glycolysis which delays the production of lactate and hydrogen ions during exercise thus prolonging the activity by delaying the onset of fatigue, (5).

Creatine has been proven in a wide range of studies that it can increase muscle mass and improve short intermittent exercise. The one sport where it has had no effect however is in swimming, this is due to an increase in body mass which will in turn cause a drag effect. Some people can be non responders to creatine, in order to eliminate this it is recommended to consume carbohydrates whilst taking it. This product is recommended to be taken pre-workout. This product has no banned substances when referring to the WADA prohibited list when observing the label / ingredients posted on the website. This supplement is recommended for people / athletes who want to increase muscle mass and increase short term high intensity exercise.

*NOTE – This product has not been tested in a laboratory and may contain other substances that may not appear on the label

1 – Balsom, P. D., Soderlund, K., & Ekblom, B. (1994). Creatine in humans with special reference to creatine supplementation. Sports Medicine. 18(4), 260 – 280.

2 – Greenhaff, P.L., Bodin, K., Soderlund, K., Hultrnan, E. (1994). The influence  of  oral  creatine supplementation  on  muscle phosphocreatine  resynthesis  following  intense  contraction in man. American Journal of Physiology, 266(5), 725-730.

3 – Jones, A. M., Atter, T., & Georg, K. P. (1999). Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players. Journal of sports medicine and physical fitness, 39, 189-196.

4 – Hultman, E., Soderland, K., Timmons, J. A., Cederblad, G. & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Apllied Physiology. 81(1), 232-237.

5 – Casey, A., Constantin – Teodosiu, D., Howell, S., Hultman, E., & Greenhaff, P. L,. (1996). Creatine ingestion favourably affects performance and muscle metabolism during maximal exercise in humans. American Journal of Physiology. 271(1), 31-37.