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EHPlabs is dedicated to bringing you only the highest quality of creatine supplements from across the globe so you smash your upcoming fitness goals and get the results you WANT.
What Is Creatine?
Creatine is one of the amino acids that naturally occur within your body as you break down proteins. As a result, it plays a vital role in the improvement of strength, skeletal muscle mass, exercise performance and power output during resistance exercise, leading it to be a crowd favorite amongst bodybuilders and gym goers alike.
Creatine can be naturally consumed through your diet, being present in animal proteins found in red meats and fish. However, you would have to eat MOUNTAINS of food to start seeing any noticeable results. Luckily for you, the team at EHPlabs is here to help with our pure creatine monohydrate supplement formula to boost your workout performance.
The most popular form of creatine is creatine monohydrate - a creatine molecule attached to a water molecule so it can be easily dissolved into water. This is perfect for those pre-workout shakes and can be easily mixed with other workout supplements to form the ultimate workout booster.
What Does Creatine Do?
The scientific explanation would be "...your muscles convert creatine into creatine phosphate, which is then transformed into adenosine triphosphate (ATC), which then fuels your body for explosive exercise."
For us laymen, all that really means is the more creatine you consume, the stronger your movements will eventually become. While it's an excellent addition to anyone's sports nutrition, unfortunately, this isn't some get-strong-fast cheat powder.
You will have to use creatine in tandem with an effective resistance workout regime to see the muscle growth results you want and it will take time. But it is a scientifically proven formula that will get you results if used properly and the team at EHPlabs cannot recommend it enough to all gym goers looking to build that dream fit physique.
Due to the hydrating effect, creatine supplements have on your body, you might also see a reduction in muscle cramps, joint pain and a reduced frequency of dehydration.
Using Your Creatine Supplementation
Is Creatine Safe?
Creatine supplements have been heavily studied over the last few decades, and we have definite confirmation that if used correctly, creatine won't have any negative effects on your health.
The downside: there is definitely a wrong way to take creatine that results in you not gaining any benefit at all. Since we want you to get the most out of your supplements and smash your fitness goals, we've gone ahead and provided all of the recommended uses and guidelines on our creatine supplement, so be sure to read the instructions before use.
The Short-Term Effects Of Creatine
In the short term, you will almost certainly see a short-term increase in body weight if you are consuming creatine supplements. Creatine has the effect of increasing water retention in your body, meaning that you will likely put on a few pounds in the first few weeks from water weight alone. Don't think of this as a bad thing, as creatine is actually drawing water into your muscles, resulting in fluid retention.
The Long-Term Effects Of Taking Creatine Supplements
After those first few weeks of water retention, you'll find as you increase your workload in the gym, you should be seeing an increase in muscle mass and performance along with it.
Basically, as you progress with taking creatine and pushing your body with intense workouts, you should see a noticeable difference in your strength and muscle size. However, it should be remembered that creatine doesn't do anything on its own and is only effective when used in tandem with a structured workout program.
If you aren't exercising and overloading your muscles, consuming creatine will basically be a waste of your money and time. Without any calories or beneficial nutrients to bolster your diet, creatine is purely for those gym-goers looking to push their bodies to their limits.
Should You Take Creatine?
The answer is: yes but only if you’re willing to put in the work too. It’s also important to note that while creatine has been scientifically proven to boost strength, power and muscle mass, results can vary from person to person. Some people just don't have the right genetics to absorb creatine supplements and might find it does nothing for their performance.
If you don't have a high creatine diet (eg, vegetarians, vegans), you will see a greater benefit with the introduction of creatine supplements. -
Studies have shown that, while creatine doesn't affect a healthy kidney, those with depleted kidney function shouldn't consume creatine as it may worsen the condition. If applicable, you should seek professional medical advice from your doctor.
The team here at EHPlanbs recommends sampling creatine monohydrate and carefully following the instructions listed on the product label.
It's also not recommended for anyone under the age of 18 to take any form of creatine supplement or any other performance-enhancing supplements, as experts are still unsure what it might do for their muscles and bone structure during their growing phase.
Is Creatine Monohydrate bad for you?
A recent study conducted by the International Society of Sports Nutrition found no scientific evidence that creatine monohydrate had any harmful effects on healthy individuals who took the supplement in either the long or short term. Moreover, a review by the Society concluded that "creatine monohydrate supplementation is not only safe but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines".
If you're pregnant or have any underlying health conditions, however, it's always best to talk to your doctor first before taking any health supplement.
Can I take creatine monohydrate with whey protein together?
Yes, it's safe to take whey or plant-based protein supplements and your creatine together to reap the benefits of both — either before or after your exercise workout. Why not make a protein and creatine combo shake with CREA-8 and OxyWhey Lean Wellness Protein or ISOPEPT Hydrolyzed Whey Protein?
When should I take my creatine supplement?
You can take your creatine supplement at any time of day. However, your body is most receptive to creatine supplementation after exercise. So to encourage lean muscle growth and boost recovery, take a creatine supplement such as EHPlabs CREA-8 immediately after your workout.
When it comes to creatine, however, consistency is more important than timing. To get the most out of your creatine supplement, take the recommended dose at regular intervals and try not to miss a day. This will ensure your muscles are continuously getting enough creatine monohydrate, which will help keep muscle hydration levels at their peak and promote cell volumization and endurance in return.
CREA-8 can be consumed on its own with just water or mixed with your post-workout protein shake (try it with the OxyWhey Lean Wellness Protein). Keep in mind that creatine powder also needs a 1-week loading phase for optimal effectiveness. We recommend starting with 10 grams of CREA-8 twice daily, both before and after your workout, for the first week. This will allow you to perform and recover at your best in the weeks that follow, even at a reduced dosage.
How much creatine powder do I need per day?
The amount of creatine you need will depend on your muscle mass and how much exercise you do. However, studies show that the average person should be aiming to replenish between 1-3 grams of creatine each day. Keep in mind that a loading phase of 1 week is also required for maximum effectiveness.
The International Society of Sports Nutrition, for example, recommends consuming 0.3g per kg body weight four times a day for the first week, followed by 3-5g/day after.
How do I make sure I get enough creatine?
Several factors will determine how much creatine you actually need. These include your hormone levels, how frequently you exercise, the type of exercise you do, and the amount of muscle mass you have to begin with. In general, however, most active adults should aim to get between 1 and 3 grams of creatine per day.
Include as many natural sources of creatine in your diet as possible. Creatine supplements are also an excellent way of boosting your intake and have been shown to be safe in over 500 clinical studies. And even if you do consume the right foods, studies have shown that you can still benefit greatly from creatine supplements.
How to choose the best creatine powder supplement?
Overall, creatine monohydrate is the best creatine supplement. This form of creatine is backed by extensive research, and multiple studies support its effectiveness. Creatine monohydrate has also been safely used for over three decades by sportsmen and women across the globe. When choosing a particular brand of creatine monohydrate, try to avoid formulas that contain artificial sweeteners, additives, colors, and flavors. Some products may also have fillers and binders added that can cause digestive issues and allergies. Instead, opt for a creatine monohydrate supplement that's made from 100% pure creatine monohydrate only, such as EHPlabs’ CREA-8.
CREATINE - FREQUENTLY ASKED QUESTIONS
Creatine's remarkable ability to boost energy where and when it's needed has made it a hugely popular sports supplement for decades. And while it's primarily used by athletes and bodybuilders who want to improve performance, build muscle, and train harder, studies have shown that creatine can have health benefits outside of the gym too. Thinking of adding a creatine supplement to your health and fitness regime? Find out more about this muscle-fueling favorite and why Crea-8 Pure Creatine Monohydrate by EHPlabs is the best on the market.