Creatine monohydrate gummies for training.

Each Renewa gummy contains 1000mg of creatine monohydrate, so the recommended two gummies give you 2g a day. Creatine monohydrate is the form used in almost all of the published research. Most of that research used 3g to 5g a day, which is more than two Renewa gummies provide, so bear that in mind when comparing products. Do not take more than the recommended intake on the label. The full ingredient list and label are on the Renewa page.

That depends on how much creatine is in them and how much you take. Some gummies list creatine without saying how much each one contains, so look for a milligram figure per gummy and the words creatine monohydrate. In GB, the authorised claim that creatine increases physical performance in successive bursts of short term, high intensity exercise only applies at a daily intake of 3g. Renewa gives 2g a day at the recommended two gummies, so we do not make that claim for it.

Creatine has been studied for decades. In its 2017 position stand, the International Society of Sports Nutrition described creatine monohydrate as the most effective nutritional supplement available for increasing high intensity exercise capacity and lean body mass during training. Your brain uses creatine too, and a 2024 review of 16 trials in 492 adults found a small positive effect on memory, though a later commentary questioned how some trials were counted. These studies mostly used 3g to 5g a day and did not test Renewa.

Powder is cheaper per gram and makes it easy to take 3g to 5g in one scoop. It is also gritty, needs water or a shaker, and is easy to forget. Gummies cost more per gram and each one holds less creatine, but you can chew one anywhere without mixing anything. Renewa puts 1000mg in a lemon gummy, so the choice comes down to what you will take every day. If you want a higher daily amount than 2g, powder is the practical option.

Any time of day. With creatine, taking it every day matters more than the timing, because the research looks at muscle creatine stores building up over weeks of daily use. Take two gummies on training days and rest days alike, perhaps with a meal so it becomes a habit. Some people prefer to have them after a workout, and that is fine too. There is no need for a loading phase at two gummies a day, and do not take more than the recommended intake.

Creatine is not a pre workout, so you will not feel it after one gummy. In studies without a loading phase, muscle creatine stores rose gradually over about four weeks of daily use at 3g a day. At 2g a day, expect it to take at least as long. Give Renewa a full 60 gummy pack, taken every day, before you judge it. If it is not for you, our 30 day money back promise covers your order.

Creatine can pull a little extra water into your muscles, so some people see a small change on the scales in the first few weeks. That is water held in muscle, not fat. Each two gummy serving also contains some sugar from the glucose syrup, sucrose and caster sugar used to make it, so check the label if you track calories closely. If you notice swelling or a sudden change in weight, stop taking Renewa and speak to your GP.

The International Society of Sports Nutrition reviewed the evidence and found no compelling sign of harm from creatine monohydrate in healthy people, at intakes well above Renewa's 2g a day. Some people get an upset stomach, usually after large single doses. Creatine can raise creatinine in blood tests, a marker doctors use to check the kidneys, so tell your GP you take it before any blood test. Anyone with a kidney condition should speak to a doctor first.

Yes. Creatine monohydrate has been studied in women as well as men, and the recommended amount on the label is the same for everyone: two Renewa gummies a day. Some women avoid creatine because they worry about bulking up, but creatine does not build muscle on its own; training does that. Speak to your GP before taking Renewa if you are pregnant or breastfeeding. The lemon flavour and gummy format suit anyone who would rather not carry a shaker in their gym bag.

No. Renewa contains gelatine, which comes from animals, so it is not suitable for vegans or vegetarians. The full ingredient list is glucose syrup, creatine monohydrate, sucrose, glycerine, caster sugar, gelatine, acids (malic acid, citric acid, sodium malate), agar, natural flavourings and curcumin, which gives the gummy its yellow colour. It is free from caffeine and artificial flavouring, and may contain traces of gluten, crustaceans, fish, milk and soy. Every other Innooova gummy is vegan.

There are three pack sizes:

• Trial Pack: 10 gummies, five days at two a day, £4.99
• Full Pack: 60 gummies, £24.99, or £17.49 on a subscription that saves 30%
• Triple Pack: 180 gummies, three months, £49.99

You can skip, pause or cancel a subscription any time. Orders go by tracked UK delivery, usually 2 to 3 working days, and orders placed before 2pm on a working day are processed the same day.

Renewa is made for adults and is not for under 18s. Speak to your GP or pharmacist before taking it if you are pregnant, breastfeeding, taking prescription medication or under medical supervision. See your doctor first if you have a kidney condition, diabetes or high blood pressure, or if you take medicines that affect the kidneys, such as some anti-inflammatory painkillers. Drink plenty of water, especially on training days. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.