New Roots Herbal Creatine Powder provides 5 g of 100% pure, micronized creatine monohydrate per serving, the classic form of creatine used in most research on creatine supplementation.

When combined with resistance training, creatine helps increase lean muscle mass, strength and power. It also supports performance during short, intense and repeated bouts of exercise by helping increase the amount of readily available energy stored within the muscles.

Creatine is primarily stored in skeletal muscle as phosphocreatine, where it helps regenerate ATP, the body's immediate source of energy during short bursts of intense activity. Regular supplementation gradually increases muscle creatine stores.

Creatine is no longer just for bodybuilders. It can complement many active lifestyles, from strength and resistance training to sports involving repeated bursts of high-intensity effort and muscle-focused exercise throughout adulthood. It may also be particularly relevant for people following a plant-based diet or those who rarely consume red meat or fish.

New Roots Herbal keeps the formula refreshingly simple: one ingredient, non-GMO, with no sugar, starch or fillers. It is made in Canada in a GMP-certified facility and tested in an ISO 17025-accredited laboratory.

Each 400 g container provides approximately 80 servings of 5 g.

Benefits

• Helps increase lean muscle mass when combined with resistance training
• Helps improve strength and power
• Supports performance during short, repeated bouts of high-intensity exercise
• Helps increase intramuscular energy stores
• Provides 5 g of creatine monohydrate per serving
• 100% pure and micronized
• Single-ingredient formula
• Non-GMO
• Free from sugar, starch and fillers
• Approximately 80 servings per container

Who may benefit from creatine?

Creatine may be particularly useful for:

• People following a strength or resistance-training program
• Adults over 50 looking to support muscle mass and strength
• Athletes performing repeated short bursts of high-intensity exercise
• People whose strength gains have plateaued despite consistent training
• People following a plant-based diet or who rarely eat red meat or fish

Ingredient

Each 1-scoop serving contains:

• Creatine monohydrate: 5 g

Contains no gluten, soy, wheat, corn, eggs, dairy, yeast, citrus, preservatives, artificial flavours or colours, starch, or sugar.

How to use

Adults: Take each 5 g serving with 500 ml of water or juice.

According to the manufacturer, creatine may be taken using either a loading phase or a daily maintenance approach.

Loading phase: Take one 5 g scoop 3–4 times daily, for a total of 15–20 g per day for 5–7 days. Do not exceed 5 g per serving.

Maintenance phase: Take ½ to 1 scoop daily, providing 2.5–5 g per day. Do not exceed 5 g per serving.

A loading phase helps saturate muscle creatine stores more quickly, while consistent daily supplementation without loading can achieve saturation more gradually.

The manufacturer recommends taking creatine separately from caffeine-containing products and weighing the powder for accurate dosing.

Cautions

Consult a healthcare practitioner before use if you are pregnant or breastfeeding, or if you have a kidney disorder.

Creatine may result in weight gain.

Always refer to the label on your product for the most current ingredients, directions and warnings.

Quick post-workout smoothie

Blend together:

• 5 g creatine
• 1 banana
• 250 ml plant-based beverage
• 1 serving protein powder
• 1 tbsp almond butter
• A few ice cubes

Blend until smooth and creamy.

🌿 Audrey’s tip, naturopath n.d., aka La naturo imparfaite

Creatine definitely isn’t just a “gym guy supplement” anymore! 😉 Consistency matters more than perfect timing. Pair it with something you already do every day and you’re much less likely to forget it in the cupboard.