Creatine is a naturally occurring amino acid that is vital in providing energy to the muscles. As a supplement, creatine monohydrate is basically creatine in its purest form.
What it's used for
Creatine is used throughout the body whenever a particular organ or tissue has an immediate need for a lot of energy. The one benefit that supplementation is really useful for, however, is the enhancement of muscle function.
For bodybuilders and athletes, creatine is primarily hastens muscle growth. Creatine monohydrate is converted into creatine phosphate by the body, which is needed in conjunction with adenosine diphosphate (ADP) to create the adenosine triphosphate (ATP), which then fuels working muscles. A pure creatine monohydrate supplement is the most effective way to provide the body with this fuel source.
Elevated levels of creatine monohydrate translate into the ability to do more reps and sets, which helps build muscle more rapidly.[1,2]
Recommended dosage
The standard daily dose of creatine usually suggested by supplement manufacturers is 5g. Creatine monohydrate does not need to be taken at any specific time. You'll probably hear arguments at the gym about whether it's optimal to take it pre- or post-workout, but the science doesn't show any significant difference in muscle gains based on time of consumption.
Taking larger doses of creatine is generally not beneficial as the body can only hold a finite amount of ATP — anything produced above that level will be excreted immediately.[3]
Forms
Creatine monohydrate molecule
Creatine monohydrate is nearly always sold in jars or tubs of powder. These will often come with a pre-sized 5g plastic scoop. It's also available in tablet form, though the dosages vary widely by manufacturer and you'll probably end up paying a premium over the same amount in powder.
Side effects
A 2004 study of creatine supplements found that there were no repeatable side effects with doses of 5g to 20g per day.[4] A 2011 review of previous studies found no effect on kidney function and reaffirmed that there were no side effects that could be tied directly to creatine.[5] Anecdotal reports of creatine side effects usually center around gastrointestinal distress (possibly from insoluble creatine remaining in the digestive system).
Safe for Keto Dieters!
If you're a keto dieter wondering if creatine will drop your blood ketone levels or boost blood sugar - don't worry - Mike's tested it and it passed with flying colors!
Disadvantages
Though creatine is one of the safest and most thoroughly studied supplements out there, not everyone responds well to it in terms of training. The exact biological mechanisms are unknown, but for some people, creatine supplementation seems to have little to no effect on muscle function.[6] The only way to find this out is to try some, which is perfectly safe.
Creatine supplementation may have a more pronounced effect if you're on a vegetarian or vegan diet, as meat eaters will likely already be getting it regularly through their meals.[7]
Food sources
Creatine is mostly found in animal muscle and organs. However, cooking degrades most of the creatine into an unusable, useless compound.
Creatine is mostly found in animals in the same places it's found in humans — muscles and organs. However, it's difficult to get your daily 5g from eating meat because cooking degrades most of the creatine into an unusable, useless compound.[8] You'd also have to eat a large amount of raw animal flesh to reach your 5g goal (1-pound of fish, or 2 to 3-pounds of beef). Keep in mind that a single serving of meat and fish, according to the USDA, is just 3oz. So by attempting to get the suggested dose of creatine from your diet, you will have to eat anywhere from 5 to 15 times the recommended serving, which could wreak havoc on your weight.[9]
Considerations
Though creatine, in its pure form, is a safe, natural substance, not all supplements are 100% pure. Poorly manufactured creatine may be contaminated with dycyandiamide and creatinine. These substances are not considered harmful at the recommended dose, but they displace the beneficial creatine monohydrate in each serving, which results in a less potent product.[10] Look for a supplement manufacturer with a good reputation and one that provides testing results from a reliable, independent laboratory, such as a research university.
Though creatine is generally regarded as safe, it's always wise to speak to a doctor before making major changes in your diet or training routines, particularly if you're taking a prescription medication.
Warnings
- Creatine supplementation in pregnant women has not been studied. If you are or plan to get pregnant, do not supplement with creatine as it may have an effect on the liver or kidney function of the fetus.
- Though there's no current evidence that creatine impairs kidney function, in theory it is possible. If you have a renal condition, you should avoid creatine supplementation as a precaution.
- Since creatine may contribute to the development of kidney stone, if you have diabetes, you may want to avoid this supplement.
Where to buy
Creatine monohydrate is available here at PricePlow and at 30% to 50% off of retail pricing. Let our price comparison engine do the shopping so you can focus on your workout.
References
- Vandenberghe, K, et. al; Journal of Applied Physiology; "Long-term creatine intake is beneficial to muscle performance during resistance training;" December 1997
- Izguierdo, M, et. al; Medicine and Science in Sports and Exercise; "Effects of creatine supplementation on muscle power, endurance, and sprint performance;" February 2002
- University of Maryland Medical Center; "Creatine;" 2014
- Bizzarini, E, et. al; Journal of Sports Medicine and Physical Fitness; "Is the use of oral creatine supplementation safe?;" December 2004
- Kim, HJ, et. al; Amino Acids; "Studies on the safety of creatine supplementation;" May 2011
- Syrotuik, DG, et. al; Journal of Strength and Conditioning Research; "Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders;" August 2004
- NYU Langone Medical Center; "Vegan Diet;" August 2013
- Maughan, R;The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication; September 2013
- International Center for Sports Nutrition; Your Nutrition Game Plan; 1999
- ConsumerLab; Consumerlab.com finds that not all creatine supplements meet label claims; 2000
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The Arms Race Nutrition Basics line is here, providing you with extra citrulline, creatine, glutamine, and an EAA/BCAA supplement to boost workouts! -
Aug 09, 2021 ![]()
YouTube Video
ARMS RACE NUTRITION BASICS -
Jun 09, 2021 ![]()
YouTube Video
WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX -
Jan 15, 2021 ![]()
YouTube Video
How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview -
Dec 07, 2019 ![]()
YouTube Video
KEEP POST WORKOUT SIMPLE | Nutrex VoluGro -
Dec 06, 2019 ![]()
Blog Post
Nutrex Research VoluGro: Post-Workout Nutrition Gets Back to the Basics
Nutrex Volu-Gro has made a return! The post-workout supplement is keeping things simple: dextrose, creatine monohydrate, and electrolytes! -
Oct 11, 2019 ![]()
YouTube Video
KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden -
Nov 05, 2018 ![]()
YouTube Video
Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome (DISCONTINUED) -
Oct 29, 2018 ![]()
YouTube Video
A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete -
Oct 19, 2018 ![]()
Blog Post
A1 Plus+ Supplements Bring Affordable Basics Back to A1 Supplements
A1 Supplements has launched its own supplement line named A1 Plus+, and it's got just the bare basics to bring deals and simplicity to their users! -
Oct 12, 2018 ![]()
YouTube Video
Kaged Muscle CreaClear Demonstration (Musically Enhanced) -
Oct 11, 2018 ![]()
Blog Post
CreaClear Creatine Monohydrate (Kaged Muscle Product Discontinued)
Kaged Muscle CreaClear is the biggest innovation for creatine monohydrate in a LONG time. It uses a patent-pending protein encapsulation to stabilize! -
Sep 11, 2018 ![]()
Blog Post
Fighting Disease with Shawn Wells | Episode #014
Fighting serious disease? Shawn Wells (@ZoneHalo) drops knowledge on using diet and supplementation to help with chemotherapy. -
Aug 06, 2018 ![]()
YouTube Video
HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review -
Oct 15, 2017 ![]()
Blog Post
Keto Connect with Mike: Supplements for Keto | Episode #004
Need guidance about supplements for keto dieters? Check out Mike's 2017 Keto Connect podcast interview on "Keto for Normies" with Matt & Megha! -
May 20, 2017 ![]()
YouTube Video
Ghost SIZE Sneak Peek! -
Jan 23, 2015 ![]()
Blog Post
STOP Underdosing Creatine in Pre-Workouts!
Creatine is often underdosed in pre workouts, and this leads to customer confusion! Learn why, and how to solve the problem with PricePlow
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Creatine Monohydrate Price Alerts
The following price alerts are still active:
- Nov 21, 2024SteelFit Pure Steel - Pure Creatine 500 Grams dropped by 39.9% to $21.58 at SteelFitUSA.com
- Nov 20, 2024Onnit Creatine Monohydrate 150 Grams dropped by 10% to $13.49 at Onnit
- Nov 20, 2024Rule 1 Creatine 676 Grams dropped by 12.4% to $34.99 at DPS Nutrition
- Nov 20, 2024DAS Labs essentials - Creatine Monohydrate 250 Grams dropped by 23.1% to $17.68 at Walmart
- Nov 19, 2024Ronnie Coleman Creatine-XS 300 Grams dropped by 8.6% to $13.72 at iHerb.com
- Nov 19, 2024Ryse Supps Creatine Monohydrate 300 Grams dropped by 27.7% to $16.62 at iHerb.com
- Nov 19, 2024BSN Creatine DNA 309 Grams dropped by 9.9% to $39.99 at Muscle and Strength
- Nov 19, 2024Gaspari Nutrition Creatine 300 Grams dropped by 12.5% to $34.99 at Muscle and Strength
- Nov 16, 2024Granite Supplements Creatine Monohydrate 400 Grams dropped by 33.3% to $19.99 at Amazon
- Nov 14, 2024AllMax Nutrition Creatine 100 Grams dropped by 28.8% to $6.99 at DPS Nutrition
- Nov 14, 2024Kaged Creatine Monohydrate Elite 120 Capsules dropped by 14.8% to $19.55 at Kaged.com
- Nov 13, 2024Kaged Creatine Monohydrate Elite 300 Grams dropped by 11.7% to $29.99 at Amazon
- Nov 12, 2024AN USA ABE Creatine Monohydrate 60 Servings dropped by 6.9% to $21.37 at iHerb.com
- Nov 10, 2024EHP Labs Crea-8 500 Grams dropped by 15.1% to $34.96 at iHerb.com
- Nov 08, 2024Garden of Life Sport - Creatine Monohydrate +Probiotics 60 Servings dropped by 8.4% to $26.29 at iHerb.com
- Nov 07, 2024VMI Sports Creatine Monohydrate 100 Servings dropped by 25% to $23.99 at DPS Nutrition
- Nov 05, 2024Force Factor Creatine Monohydrate 300 Grams dropped by 7.6% to $23.99 at Muscle and Strength
- Nov 02, 2024Podium Nutrition Creatine Monohydrate 50 Servings (only Pink Lemonade, Strawberry) dropped by 28% to $17.99 at Podium Nutrition
- Nov 02, 2024Podium Nutrition Creatine Monohydrate 50 Servings (only Unflavored) dropped by 30% to $13.99 at Podium Nutrition
- Nov 02, 2024Podium Nutrition Creatine Monohydrate 150 Servings dropped by 23.3% to $45.99 at Podium Nutrition
- Nov 01, 2024Musclesport Creatine + Hydration 30 Servings (only Patriot Popsicle) dropped by 15% to $34.00 at Musclesport.com
- Oct 23, 2024RAW Nutrition Creatine 150 Grams dropped by 21.8% to $19.00 at Walmart
- Oct 23, 2024Inner Armour Creatine Monohydrate 400 Grams dropped by 25% to $17.99 at Amazon
- Oct 17, 2024NOW Micronized Creatine Monohydrate 1000 Grams dropped by 8.8% to $34.39 at AllStarHealth
- Oct 16, 2024Cutler Nutrition 100% Pure Creatine Monohydrate 500 Grams dropped by 13.3% to $38.99 at Amazon
- Oct 08, 2024Nutrex Creatine Monohydrate 300 Grams dropped by 30.7% to $15.94 at iHerb.com
- Oct 08, 2024Axe & Sledge Creatine 250 Grams dropped by 26% to $19.94 at iHerb.com
- Oct 07, 2024NOW Creatine Monohydrate 600 Grams dropped by 15.8% to $18.49 at AllStarHealth
- Sep 24, 2024RAW Nutrition Creatine Monohydrate 150 Grams dropped by 14.9% to $13.60 at RAW Nutrition
- Sep 20, 2024BSN Creatine 309 Grams dropped by 29.8% to $21.07 at iHerb.com
- Sep 20, 2024Cutler Nutrition 100% Pure Creatine Monohydrate 250 Grams dropped by 15.8% to $23.99 at VitaCost.com
- Aug 30, 2024Pro Supps CreaGen 30 Servings (only Rocket Pop) dropped by 36.9% to $14.99 at Supplement Hunt
- Aug 28, 2024Bare Performance Nutrition Creatine Monohydrate 300 Grams dropped by 20.5% to $33.24 at iHerb.com
- Aug 04, 2024Nutrex Creatine Monohydrate 1000 Grams dropped by 11.8% to $29.95 at DPS Nutrition
- Aug 02, 2024Optimum Nutrition Micronized Creatine Powder 250 Grams dropped by 14.3% to $29.99 at Walmart
- Jun 10, 2024SAN Performance Creatine 300 Grams dropped by 21.4% to $21.99 at Muscle and Strength
- Apr 01, 2024Nutricost Creatine Monohydrate 500 Grams (only Blue Raspberry) dropped by 8.8% to $22.75 at iHerb.com
- Mar 27, 2024Ayone Nutrition Creatine 300 Grams dropped by 50% to $34.95 at A1 Supplements
- Mar 21, 2024Hi-Tech Pharmaceuticals Creatine Monohydrate 1000 Grams dropped by 16.7% to $44.96 at Best Price Nutrition
- Mar 21, 2024Hi-Tech Pharmaceuticals Creatine Monohydrate 400 Grams dropped by 22% to $22.46 at Best Price Nutrition
- Mar 01, 2024Insane Labz Creatine Monohydrate 300 Grams dropped by 20.8% to $24.95 at A1 Supplements
- Feb 04, 2024MuscleTech Platinum 100% Creatine 100 Vcaps dropped by 9.6% to $28.00 at MuscleTech.com
- Oct 03, 2023Fresh Supps Creatine Monohydrate 300 Grams dropped by 25% to $22.50 at NFSupps.com (NutriFit)
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Creatine Monohydrate Reviews & Videos
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Nov 18, 2024Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist
![Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist]()
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Sep 26, 2024The Best Creatine for Travel: MuscleTech Creatine CHEWS
![The Best Creatine for Travel: MuscleTech Creatine CHEWS]()
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Aug 16, 2024Animal Creatine XL Renamed to Animal Supercharged Creatine, Still Uses the PurpleForce
![Animal Creatine XL Renamed to Animal Supercharged Creatine, Still Uses the PurpleForce]()
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Aug 09, 2024ABE Pump: All Black Everything’s Stim-Free Pre-Workout
![ABE Pump: All Black Everything’s Stim-Free Pre-Workout]()
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Aug 09, 2024Sour Apple SHOCK DROP! New Musclesport Creatine + Hydration
![Sour Apple SHOCK DROP! New Musclesport Creatine + Hydration]()
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Aug 09, 2024@musclesportusa just released a Blueberry Lemonade flavor of their Creatine + Hydration, but a...
![@musclesportusa just released a Blueberry Lemonade flavor of their Creatine...]()
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Aug 06, 2024MuscleSport's Creatine + Hydration Now in Blueberry Lemonade!
![MuscleSport's Creatine + Hydration Now in Blueberry Lemonade!]()
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Aug 06, 2024@musclesportusa's Creatine + Hydration is a hidden gem. With the new Blueberry Lemonade flavor,...
![@musclesportusa's Creatine + Hydration is a hidden gem. With the new...]()
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Jul 12, 2024Musclesport Amino + Hydration: EAA Formula in Patriot Pop!
![Musclesport Amino + Hydration: EAA Formula in Patriot Pop!]()
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Jun 24, 2024Creatine in MREs?! US House Committee Suggests DoD Consider It
![Creatine in MREs?! US House Committee Suggests DoD Consider It]()
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May 08, 2024Jose Antonio: ISSN 2024 is Coming | The Industry Battle for Creatine | PricePlow 137
![Jose Antonio: ISSN 2024 is Coming | The Industry Battle for Creatine | PricePlow 137]()
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Apr 09, 2024Creatine Gummies FAIL Lab Tests... These Chewable Creatine Tablets Don't
![Creatine Gummies FAIL Lab Tests... These Chewable Creatine Tablets Don't]()
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Feb 01, 2024BETTER TOGETHER: Creatine + HMB for Gains.. and Testosterone?!
![BETTER TOGETHER: Creatine + HMB for Gains.. and Testosterone?!]()
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Jan 23, 2024Salted Caramel Lean Whey & Pineapple Cooler Creatine by Musclesport!
![Salted Caramel Lean Whey & Pineapple Cooler Creatine by Musclesport!]()
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Dec 15, 2023@MuscleTech Creatine Chews Launched for a Sweet Citrus Burst
![@MuscleTech Creatine Chews Launched for a Sweet Citrus Burst]()
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Dec 12, 2023Diet & Nutrition for FIGHTERS - Doug Kalman | Episode 120
![Diet & Nutrition for FIGHTERS - Doug Kalman | Episode 120]()
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Nov 29, 2023Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption
![Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption]()
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Nov 29, 2023Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption
![Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption]()
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Aug 31, 2023GNC’S BIGGEST LAUNCH EVER! KAGED ELITE SERIES
![GNC’S BIGGEST LAUNCH EVER! KAGED ELITE SERIES]()
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Aug 07, 2023Reload Glycogen with Animal Creatine Chews: 5g and CARBS!
![Reload Glycogen with Animal Creatine Chews: 5g and CARBS!]()
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Jul 28, 2023Peak ATP® + Creatine: A Powerful ATP-Boosting Stack
![Peak ATP® + Creatine: A Powerful ATP-Boosting Stack]()
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Jul 15, 20231.25 GRAMS of CREATINE Per CAP! MuscleTech Platinum 100% Creatine
![1.25 GRAMS of CREATINE Per CAP! MuscleTech Platinum 100% Creatine]()
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Jul 15, 20231.25 GRAMS of CREATINE Per CAP! @MuscleTech Platinum 100% Creatine comes in the rare 000 Capsules!
![1.25 GRAMS of CREATINE Per CAP! @MuscleTech Platinum 100% Creatine comes in...]()
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Apr 20, 2023Animal Creatine Chews: New Green Apple Flavor!
![Animal Creatine Chews: New Green Apple Flavor!]()
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Apr 04, 2023BRIAN SHAW'S CREATINE - UNDEFINED STRUCTURE
![BRIAN SHAW'S CREATINE - UNDEFINED STRUCTURE]()
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Mar 10, 2023New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise
![New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise]()
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Jan 31, 2023Arms Race Nutrition Vigor V2: New Formula, New Patriotic Flavor
![Arms Race Nutrition Vigor V2: New Formula, New Patriotic Flavor]()
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Jan 13, 2023CREATINE FOR 6 MONTHS | Animal Creatine monohydrate
![CREATINE FOR 6 MONTHS | Animal Creatine monohydrate]()
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Nov 09, 2022Creatine STICK PACKS? Here's Why Primeval Labs Did It!
![Creatine STICK PACKS? Here's Why Primeval Labs Did It!]()
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Nov 09, 2022@primevallabs
![@primevallabs]()
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Sep 08, 2022Animal Supercharged Creatine (was Creatine XL)
![Animal Supercharged Creatine (was Creatine XL)]()
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Aug 31, 2022CREATINE CANDY? Creatine Chews by Animal Pak
![CREATINE CANDY? Creatine Chews by Animal Pak]()
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Mar 28, 2022ELECTRO CREATINE! | Glaxon Astrolyte & Creatine Powerhouse
![ELECTRO CREATINE! | Glaxon Astrolyte & Creatine Powerhouse]()
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Mar 28, 2022#PepsiApplePieChallenge #SmellLikeIrishSpring #OscarsAtHome #WomenOwnedBusiness #UnsealTheMeal...
![#PepsiApplePieChallenge #SmellLikeIrishSpring #OscarsAtHome...]()
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Nov 30, 2021Eddie Hall's The ALL-IN-ONE Protein with Myprotein!
![Eddie Hall's The ALL-IN-ONE Protein with Myprotein!]()
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Oct 02, 2021Chris Bumstead Joins Raw Nutrition: CBUM Supplement Line | PricePlow Podcast Episode 052
![Chris Bumstead Joins Raw Nutrition: CBUM Supplement Line | PricePlow Podcast Episode 052]()
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Sep 15, 2021Protein Prices Increasing? FIGURING IT OUT with DOUG MILLER | PricePlow Podcast
![Protein Prices Increasing? FIGURING IT OUT with DOUG MILLER | PricePlow Podcast]()
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Aug 09, 2021ARMS RACE NUTRITION BASICS
![ARMS RACE NUTRITION BASICS]()
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Jun 09, 2021WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX
![WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX]()
-
Jan 15, 2021How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview
![How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview]()
-
Dec 07, 2019KEEP POST WORKOUT SIMPLE | Nutrex VoluGro
![KEEP POST WORKOUT SIMPLE | Nutrex VoluGro]()
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Oct 11, 2019KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden
![KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden]()
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Nov 05, 2018Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome (DISCONTINUED)
![Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome (DISCONTINUED)]()
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Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
![A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete]()
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Oct 12, 2018Kaged Muscle CreaClear Demonstration (Musically Enhanced)
![Kaged Muscle CreaClear Demonstration (Musically Enhanced)]()
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Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
![HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review]()
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May 20, 2017Ghost SIZE Sneak Peek!
![Ghost SIZE Sneak Peek!]()
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