Creatine IO Genix Tablets - Explosive Strength Practical

What is IO Genix Creatine Tablets?

It is creatine monohydrate in tablet form, dosed at 1,000 mg per unit, giving 3 g for the daily serving of three tablets. The manufacturer states a tub of 150 tablets, which covers 50 days at that dosage.

The composition runs to three lines: creatine monohydrate, plant-based coating agents made from hydroxypropyl methylcellulose, and an anti-caking agent consisting of magnesium salts of vegetable fatty acids. No sweetener, no colouring, no preservative. As the coating is of plant origin, the product is suitable for vegetarians and vegans — which is not a given in this category.

The whole difference from a powder comes down to the format, and that is the only subject of this page: same molecule, same daily dose, no shaker to wash. The rest of the Spanish range is in our IO Genix section.

What does a three-tablet serving contain?

* Column calculated from the values declared for three tablets. ** No NRV is established for creatine. Other components: plant-based coating agents (hydroxypropyl methylcellulose), anti-caking agent (magnesium salts of vegetable fatty acids).

The figure to remember is the 3 g of creatine a day, and there is nothing arbitrary about it. It is exactly the amount on which the health claims authorised in Europe for creatine are conditional — one of the few sports nutrition molecules to have any, and the only one in this section. This product hits the dose precisely, no more, no less.

The two authorised wordings are the following, and we reproduce them word for word: creatine increases physical performance in successive bursts of short-term, high intensity exercise — the claim applies only to a daily intake of 3 g, and to adults performing high-intensity exercise. Second wording: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years, under the same condition of 3 g a day and combined with resistance training.

That is what makes this product different from very nearly everything else sold in a sports nutrition shop: there is a validated claim, a conditional dose, and the product meets it. On every other product page, we spend our time explaining that no claim exists. Here, one does.

One reservation about the leaflet, however. The manufacturer mentions a 5-day “priming phase” at 4 tablets a day. Let us be clear: 4 g a day is not a loading phase. The loading protocols described in the literature rely on far higher doses over five to seven days. Four grams is only one gram more than the maintenance dose, and it does not meaningfully change how fast you saturate. Stay at 3 g a day: that is the dose that carries the claim, and saturation is reached in three to four weeks in any case.

How should you take the creatine tablets?

Dose: 3 tablets, i.e. 3 g. Liquid: a glass of water per serving. Timing: with meals, or spread across the day. Frequency: one serving a day, every day. Duration: continuous use, with the manufacturer suggesting 8 to 12 weeks followed by a 2 to 4 week break if you wish.

The most important point comes down to two words: every day, rest days included. Creatine works by gradually saturating the muscle, not through an immediate effect. Skipping the days you do not train amounts to never reaching the plateau, and it is the most common mistake made with this molecule.

The timing of the serving, on the other hand, does not matter. The manufacturer suggests spreading the tablets out — one at breakfast, one before the session, one after — but you can just as well swallow them together. What counts is the daily total maintained over weeks. Pick the pattern you will not forget.

Two practical remarks. The manufacturer advises keeping fluid intake high, 2.5 to 3 litres a day: creatine increases intracellular water retention, and drinking enough is not optional. And it is a reminder not to exceed 3 g a day, which is consistent with the reference dose.

The tub of 150 tablets covers 50 days at three tablets a day. For continuous use, then, expect one and a half to two tubs a quarter.

Who is this format for, and who is it not for?

It suits those who travel, move around for work or train outdoors — a tub of tablets slips into a bag, a powder does not. It also suits those who cannot stand the gritty texture of powdered creatine in a glass of water, which is a more common reason for giving up than people think. And it suits vegetarians and vegans, the coating being of plant origin.

The product is not recommended for children under 12. Pregnant and breastfeeding women as well as people on medical treatment should seek the advice of a healthcare professional before use. Traces of GLUTEN, MILK, EGGS, SOY and FISH are possible, as the product is made in a facility that uses those allergens.

It is not for you if the price per gram is your main criterion. That is the honest limitation of this format: three tablets to swallow every day cost distinctly more than 3 g of powder measured out with a scoop. You are paying for the tabletting, and it is worth knowing before you buy.

What not to expect from it: nothing immediate. Creatine is not something you feel on the first day or in the first week — it needs three to four weeks of daily use to saturate the muscle. Nor is it a weight-loss product: intracellular water retention often adds one to two kilos on the scales at the start, which is normal and has nothing to do with fat. And it replaces neither the training nor the protein in your day.

Creatine tablets or powder?

That is the only trade-off that matters here, and it is not a technical one: it is the same molecule on both sides.

Powdered creatine monohydrate is by far the cheaper per gram. Over a year of daily use, the gap with a tablet format runs into tens of euros. It also lets you adjust the dose to a tenth of a gram, and tip it into a protein shaker without a second thought. It is the rational choice if you train at home or in a gym with a settled routine — and our Creapure section brings together the powders whose raw material is identified.

The tablet format wins on one front only, but it is a real one: adherence. With a molecule whose entire effect rests on an unbroken daily serving, the best product is the one you will actually take every day, including when travelling, on holiday, or on a Sunday morning with no shaker to hand. A tub in a bag beats a powder left at home.

A final word on the other forms in the section. Creatine HCL and Kre-Alkalyn are sold at a higher price on the grounds of better solubility or stability. Fundamentally, monohydrate remains the reference form, and it is the one the claims authorised at 3 g a day apply to. Paying more for another form is only worth it if you tolerate monohydrate badly.

Frequently asked questions

Why exactly 3 g a day?

Because that is the dose on which the health claims authorised in Europe for creatine are conditional. Below it, the claim no longer applies; above it, nothing indicates any further benefit. Three 1,000 mg tablets therefore land exactly on the right value, and the manufacturer asks you not to exceed it.

Do you need a loading phase?

No, and certainly not the one described in the leaflet. The manufacturer mentions 4 tablets a day for 5 days: four grams is not a loading phase in the sense of the published protocols, which rely on far higher doses. Stay at 3 g a day; muscle saturation is reached in three to four weeks in any case.

Should you take it on rest days?

Yes, absolutely. That is in fact the most important point. Creatine works by gradual saturation, not through an immediate effect around the session. Skipping the days you do not train stops you reaching and holding the plateau, and it is the most widespread mistake with this molecule.

How long before you feel anything?

Three to four weeks of daily use at 3 g. There is nothing to feel in the first few days, and that is normal — unlike a stimulant, creatine produces no acute effect. What you should notice afterwards is one or two extra reps on your heavy sets.

Does creatine make you put on weight?

One to two kilos on the scales in the first weeks, yes, and that is water held inside the muscle cells, not fat. It is a known and expected mechanism. If that figure bothers you, be aware that it corresponds to no gain in body fat whatsoever.

Are the tablets suitable for vegans?

Yes. The coating agents are based on hydroxypropyl methylcellulose, of plant origin, and the anti-caking agent consists of magnesium salts of vegetable fatty acids. No animal gelatine goes into the composition. Traces of allergens remain possible because of the manufacturing facility.

How many tablets in a tub?

One hundred and fifty, according to the manufacturer, i.e. 50 days at three tablets a day. For continuous use, expect two tubs a quarter. That is the parameter to build into your budget before comparing with a powder, whose price per gram is structurally lower.

Where can you buy IO Genix Creatine Tablets?

The tub can be ordered from this page, and we ship throughout France and Europe. This is the creatine for people on the move: three tablets in a pocket, and the course carries on even in the week you are away from home.

At the counter in Vendargues, about ten minutes from Montpellier, we always ask the same question before recommending this format over a powder: where do you take your creatine at the weekend? When the answer is “nowhere, I forget”, the tablets are well worth the extra cost. The rest of the section can be compared in our sports nutrition range.