Strom have the ability to take an already fantastic product, and just make it even better, and that’s precisely what they’ve done here with CreaMax.

 

Firstly, is creatine safe? A question I get asked a lot!

 

After what is approaching 30 years of detailed scientific research, it’s safe to say that creatine appears to be very safe, and extremely effective, although when it is taken at high doses there is the potential for serious side effects, such as kidney damage. High doses may also stop the body from making its own creatine.

 

By high doses we are talking ridiculous doses though so don’t let that put you off benefitting from this fantastic compound.

 

Secondly, what does it do? What are the pros of taking creatine?

 

Well, for people who work out regularly, studies show that taking creatine supplements may:

 

Improve exercise performance.
Help recovery after intense exercise.
Increase muscle mass.
Prevent severe muscle injuries or reduce the severity of muscle injuries.
Help athletes tolerate more intense activity.
Reduce dehydration and cramping.
Minimise muscle tightness, including muscle strains and pulls.

 

If you’re a vegetarian or vegan, you may see more significant muscle gains by taking creatine supplements because you don’t get creatine through animal-based sources. However, building up creatine levels in your muscles may take longer.

 

Unlike most creatine formulas, Strom make their product flavoured. I personally take mine as a shot post-workout on training days, and with lunch on non-training days. No need for a loading phase, just take one serving daily.

 

Who it’s for:

 

If you’re training with purpose – whether that’s strength, hypertrophy, high-intensity conditioning, or sport performance – this is for you. Especially useful if you’ve hit a plateau or want to get more out of your sessions without relying on heavy stimulants.

 

What it does:

 

Creatine is one of the most researched and reliable supplements on the planet. It helps your muscles store more energy so you can train harder and recover faster. CreaMax takes it a step further with Senactiv®, which may help with cellular renewal and better recovery.

 

How I would use it:

 

Dead simple. One scoop (6g) daily — with water, juice, or mixed into your post-workout shake.
I’d take it every day regardless of training, it doesn’t really matter when you take it, but try taking it at a time that you’ll be consistent with every day.

 

 

The Science:

 

Safety of creatine supplementation

 

Study: Safety and efficacy of creatine supplementation in exercise, sport, and medicine: an evidence-based review.

 

Journal of the International Society of Sports Nutrition (2017)

 

https://short-link.me/160s6

 

This position review summarises findings from over 500 peer-reviewed studies and numerous RCT’s, affirming that daily creatine monohydrate supplementation at typical doses (3-5 g/day) is well tolerated and not associated with kidney damage or other clinically relevant adverse effects in healthy individuals – even with long-term use.

 

 

 

Performance benefits of creatine supplementation

 

Study: The effects of creatine supplementation on exercise performance and muscle mass: a systematic review and meta-analysis.

 

PMC Open Access (multiple RCT’s)

 

https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/

 

This meta-analysis of randomised controlled trials highlights that creatine monohydrate supplementation significantly enhances force output, power, strength, and anaerobic work capacity, while also improving training adaptations and recovery when combined with resistance exercise. Typical reported benefits include 5-15% increases in high-intensity performance metrics.