GSN Ultrapure Creatine
💪 4.9g of 200 mesh micronised creatine monohydrate per serving
🧬 Enriched with taurine (100mg) and vitamin B6 (0.7mg — 107% NRV)
🚫 0 kcal per serving — no flavour, no sweetener, no filler
⚡ No loading phase required — 3 to 5g daily, every day
🇧🇪 Belgian brand — NSF & cGMP certified — 60 servings per 300g jar
What is GSN Ultrapure Creatine?
GSN Ultrapure Creatine is a 200 mesh micronised creatine monohydrate powder developed by GSN Labs — a Belgian sports nutrition brand based in Vilvorde — with a transparent, no-frills formula that puts all its value in the active ingredient. Each 5g serving delivers 4.9g of ultra-fine creatine monohydrate alongside 100mg of taurine and 0.7mg of vitamin B6 (107% NRV). Nothing else. Zero calories, zero flavour, zero filler.
Creatine monohydrate is the most extensively studied and consistently validated supplement in sports nutrition science. It is the sole compound that ISSN (International Society of Sports Nutrition) classifies as "strong evidence" for muscle mass and performance improvement. It works by increasing the concentration of phosphocreatine in muscle tissue — the substrate used to rapidly regenerate ATP during short, high-intensity efforts such as sprinting, jumping, heavy lifting and repeated sprint sports. Higher phosphocreatine availability means more ATP available for each set, each sprint and each explosive effort.
The 200 mesh designation refers to the micronisation level of the creatine particles — 200 mesh means that 99% of particles pass through a 200-mesh sieve, producing a particle size of approximately 75 microns. This ultra-fine particle size dissolves significantly more completely in water than standard creatine monohydrate, reducing gritty texture and undissolved residue — a practical quality difference that makes daily compliance easier and more consistent.
Taurine (100mg per serving) is a conditionally essential amino acid naturally present in high concentrations in skeletal muscle and cardiac tissue. It contributes to normal muscle contraction, osmotic regulation of cells, and post-exercise recovery. Vitamin B6 (0.7mg, 107% NRV) contributes to the reduction of tiredness and fatigue — an EU-authorised health claim directly relevant to training recovery.
GSN Labs recommends daily consistent use of 4.9g without a loading phase. The ISSN's maintenance protocol of 3 to 5g per day achieves full muscle saturation in 2 to 4 weeks without the digestive discomfort associated with high-dose loading protocols.
Certified NSF & cGMP. Available in a 300g jar providing 60 daily servings.
Pure creatine. Two co-actives. Nothing to hide.
| Brand | GSN Labs |
| Flavour | Unflavored |
| Size | 300 gr |
How GSN Ultrapure Creatine supports your objectives
⚡ 4.9g of 200 mesh creatine monohydrate — the most validated supplement in sports science
Creatine monohydrate has been studied in over 700 clinical trials and is the only sports supplement classified by ISSN as having "strong evidence" for effectiveness on muscle strength, power and mass. Each serving of GSN Ultrapure Creatine provides 4.9g — within the 3 to 5g maintenance range recommended by ISSN — in the most bioavailable, best-absorbed and most cost-effective form available: monohydrate. Alternative forms (creatine HCl, ethyl ester, buffered creatine) have not demonstrated superior efficacy in clinical research.
💥 Increased explosive strength and power output
Creatine works by increasing the intramuscular phosphocreatine pool. Phosphocreatine is the immediate substrate for ATP resynthesis during maximal efforts lasting 1 to 10 seconds — the energy system responsible for the first few reps of a heavy set, a sprint start, a jump or any explosive movement. More phosphocreatine means more ATP available per effort, which translates directly into measurable increases in force output, peak power and work capacity across repeated high-intensity sets.
🏋️ Increased lean muscle mass — direct and indirect mechanisms
Research with creatine supplementation consistently demonstrates increases in lean body mass of 1 to 2kg over 4 to 12 weeks of use alongside resistance training. The mechanisms are both direct (creatine draws water into muscle cells, increasing cell volume which in turn stimulates protein synthesis) and indirect (the ability to train harder per session, lifting more weight over time, accumulates into greater mechanical stimulus for muscle growth).
🔄 Improved recovery between sets and between sessions
Creatine supplementation accelerates the regeneration of phosphocreatine between high-intensity efforts, reducing the recovery time needed between heavy sets. Research also demonstrates reduced muscle damage markers and lower perceived soreness following high-intensity training in creatine-supplemented athletes — particularly relevant for athletes training at high frequency where session-to-session recovery is a primary performance limiter.
🧬 Taurine (100mg) — muscle function and osmotic cell regulation
Taurine is one of the most abundant amino acids in skeletal muscle, heart and brain tissue. It plays a role in regulating the osmotic balance of muscle cells (keeping water inside the cell where it supports volume and protein synthesis), modulating calcium-dependent muscle contraction, and protecting cells against oxidative stress. Its natural co-presence with creatine in muscle tissue makes it a functionally coherent addition to a creatine formula.
💊 Vitamin B6 (107% NRV) — reduction of tiredness and fatigue
Vitamin B6 carries the EU-authorised health claim for contributing to the reduction of tiredness and fatigue and to normal protein and glycogen metabolism — two functions directly relevant in the context of a training supplement taken daily. At 107% NRV per serving, the B6 content provides a meaningful daily contribution beyond a token addition.
🎯 Goal guide
🏋️ Mass gain: 1 serving/day every day. Increases lean mass and training output under progressive overload.
🔥 Weight loss / cutting: 1 serving/day. Preserves lean muscle and training intensity during caloric restriction.
⚖️ Body recomposition: 1 serving/day. The most evidence-grounded supplement for improving body composition in any phase.
Serving suggestion
Mix 1 level scoop (5g) in 200 to 300ml of cold water, juice, a protein shake or any beverage of your choice. Consume once per day. GSN Labs recommends taking creatine in the morning or directly after training. Take every day including rest days — creatine works by accumulation, not by immediate effect at the moment of consumption.
Do I need a loading phase? No. GSN Labs explicitly states that loading is unnecessary. Full muscle phosphocreatine saturation is achieved in 2 to 4 weeks of consistent daily 4.9g dosing. Loading (20g per day split over 4 doses) achieves saturation in 5 to 7 days but frequently causes digestive discomfort and provides no long-term advantage over the steady-dose protocol. The ISSN maintenance range is 3 to 5g per day — this formula is calibrated at 4.9g, within this range.
Best times to enjoy it
🏋️ After training (primary recommendation)
Post-workout creatine is the most studied and most recommended timing. After training, muscle cells are in an elevated insulin-sensitive state and creatine uptake is maximised. Adding creatine to a post-workout protein shake or glucose-containing drink (natural fruit juice) further enhances uptake by leveraging the insulin spike.
🌅 Morning on a rest day
On non-training days, morning consumption with breakfast maintains the daily accumulation needed for sustained muscle saturation. Creatine is not an acute stimulant — it requires continuous daily dosing to maintain elevated intramuscular levels.
🧃 Mixed with fruit juice (practical tip)
The insulin response triggered by glucose-containing drinks (orange juice, apple juice) measurably increases creatine uptake into muscle cells. Mixing 5g of GSN Ultrapure Creatine in 200ml of apple or orange juice is one of the simplest and most effective delivery methods, particularly for morning consumption.
📅 Every day — including rest days
Creatine supplementation works by accumulation, not by acute effect. Skipping rest days prevents the muscle phosphocreatine pool from reaching and maintaining full saturation. Daily consistency is the single most important variable for creatine effectiveness.
How long until results are noticeable?
| Week | Expected outcome |
|---|---|
| 1 to 2 | Initial water retention in muscle (scale may increase 0.5 to 1kg) |
| 2 to 4 | Phosphocreatine stores approaching saturation; first performance improvements |
| 4 to 8 | Measurable strength and power increases; lean mass accumulation with training |
| 8 to 12+ | Cumulative lean mass advantage vs non-supplemented training clearly established |
Full ingredient list
Creatine monohydrate (200 mesh micronised), taurine, vitamin B6 (pyridoxal-5-phosphate).
Three ingredients. Nothing else.
Key ingredient breakdown
| Ingredient | Amount per 5g serving | Role |
|---|---|---|
| Creatine monohydrate (200 mesh) | 4900mg (4.9g) | Primary active; phosphocreatine resynthesis; strength, power, lean mass |
| Taurine | 100mg | Muscle cell osmotic balance; calcium-dependent contraction; antioxidant support |
| Vitamin B6 (pyridoxal-5-phosphate) | 0.7mg (107% NRV) | Normal protein and glycogen metabolism; reduction of tiredness and fatigue |
Allergens
Allergens: No major allergens declared. Always refer to the current product label for the most up-to-date allergen information.
Product characteristics:
- 0 kcal per serving
- No flavour — neutral unflavored powder
- No sweetener
- No filler or excipient
- Vegan (creatine monohydrate is produced synthetically, not from animal sources)
- NSF certified
- cGMP certified production
Nutritional values per serving
| Nutritional values | Per 5g serving | % NRV* |
|---|---|---|
| Energy | 0 kcal | — |
| Fat | 0g | — |
| Carbohydrates | 0g | — |
| of which sugars | 0g | — |
| Protein | 0g | — |
| Salt | 0g | — |
| Creatine monohydrate | 4900mg | — |
| Taurine | 100mg | — |
| Vitamin B6 (pyridoxal-5-phosphate) | 0.7mg | 107% |
*NRV: EU Nutrient Reference Value. No NRV established for creatine or taurine.
Jar duration guide
| Format | Net weight | Servings (at 5g/day) | Duration at 1 serving/day |
|---|---|---|---|
| Standard | 300g | 60 servings | 60 days (2 months) |
Q1 — Is creatine monohydrate safe for long-term daily use?
Yes. Creatine monohydrate is one of the most studied dietary supplements in the world, with safety data spanning over 30 years and hundreds of clinical trials. No adverse effects on kidney, liver or cardiovascular function have been demonstrated in healthy individuals at doses of 3 to 5g per day in long-term studies. ISSN, EFSA and major sports medicine organisations all confirm the safety profile of creatine monohydrate at recommended doses. Athletes with pre-existing kidney conditions should consult their physician before supplementing.
Q2 — What does "200 mesh" mean and why does it matter?
Mesh size refers to the particle fineness of the powder — 200 mesh means that 99% of creatine particles pass through a sieve with 200 openings per linear inch, corresponding to a particle diameter of approximately 75 microns. Compared to standard creatine (~100 mesh, ~150 microns), 200 mesh dissolves significantly more completely in liquid, producing a cleaner solution with less grittiness and no undissolved residue at the bottom of the glass. The practical benefit is more consistent daily consumption — a powder that dissolves cleanly is a powder that gets taken every day.
Q3 — Why is vitamin B6 provided as pyridoxal-5-phosphate (P5P) rather than standard pyridoxine?
Pyridoxal-5-phosphate is the biologically active form of vitamin B6 — the form that the body actually uses in enzymatic reactions. Standard pyridoxine HCl (the most common form in supplements) must be converted to P5P in the liver before it can be utilised. Some individuals have reduced hepatic conversion efficiency, making P5P the more reliably bioavailable choice. GSN Labs' decision to use P5P reflects a commitment to ingredient quality that goes beyond the minimum standard.
Q4 — Can I mix GSN Ultrapure Creatine with a protein shake or other supplement?
Yes. The unflavored, neutral nature of GSN Ultrapure Creatine makes it compatible with any beverage without altering the taste. It can be added to protein shakes, BCAA drinks, fruit juice, coffee or plain water. The combination with a protein shake post-workout is one of the most practical and effective delivery protocols — the protein's amino acids and the creatine's phosphocreatine benefits are both maximised in the post-exercise window.
Q5 — How long does one 300g jar last?
At 5g per serving and 1 serving per day, the 300g jar provides exactly 60 daily servings — 2 full months of continuous supplementation. For athletes who want to maintain continuous creatine saturation year-round without interruption, purchasing a new jar at day 45 ensures there is no gap between supply.