MaxiNutrition Cyclone Milk Review


As I recently published a post taking a pretty in-depth look at creatine, I thought it would be the perfect time to review a creatine product. And what better than MaxiNutrition Cyclone Milk*, which boasts the world’s first patent pending creatine delivery system?!

I first learned of this product when I visited the GSK Human Performance Lab last year around the time that this product was launched, and Maximuscle rebranded to MaxiNutrition. Having now tried it for myself, I can give you a full low-down...

Nutritional Information + Ingredients

Each 330ml bottle of Cyclone Milk contains 201 calories, including 30g of protein, 3g of creatine, 16g of carbohydrate and no fat.

Firstly, the drink is a great source of protein. The Max Pro protein blend offers 30g protein, which is a good amount to consume post-training.

Secondly, the drink is fat-free, which contributes to quicker digestion and uptake of nutrients into your muscles post-training.

Thirdly, the drink is a source of carbohydrates which are important to consume after a hard workout. However, 15g of sugar is considerably more than I would usually consume when mixing my go-to whey isolate with water.

A couple of other ingredients that I’m not so excited to see in the drink are sucralose and carrageenan. Sucralose is an artificial sweetener, which I personally prefer to avoid, and carrageenan is an ingredient used in many processed foods as a stabiliser. While carrageenan is naturally occurring (it’s extracted from red seaweed), it has no nutritional value but has been associated with a variety of health issues as it is inflammation-causing.

Finally though, the star of the show: creatine. The MaxiNutrition ‘Cyclone' sub-brand is a range including creatine in its products, a supplement known to increase the body’s performance capability, giving high intensity exercisers the ability to train harder, in short successive bursts. You can read my more detailed post on creatine, here.

What’s particularly unique about Cyclone Milk is that is it the first ever ready-to-drink protein milk to boast liquid creatine.

Patent Pending Technology

Creatine is most stable in its solid form and is known to be unstable in a solution, degrading in creatinine. Because of this, liquid creatine drinks have not previously (successfully) existed in the sports supplement market. Cyclone Milk is the world’s 1st patent pending creatine milk delivering 3g creatine. Exciting stuff!

Chris Harrison, GSK Scientist and creator of Cyclone Milk said:

“This has been two years in the making and the research we have done into stabilising creatine in liquid is extensive. I managed to stabilise creatine in a milk format by using the natural protective properties of whey and milk proteins. It’s a great achievement for me and for the team at GSK who have worked on this.”

Taste + Texture

This drink is lovely! The texture is really light and smooth, which makes it super easy to drink. The strawberry flavour that I tried is really nice and tastes quite natural, whereas a lot of ready-to-drink shakes tend to taste overpowering and artificial. The same goes for the sweetness; not overpowering or noticeably artificial tasting as I find with other drinks of this nature.


The price of this drink is £3.49.

I estimate the cost of the usual whey isolate and creatine monohydrate that I pop in a tub in my gym bag to be around 58p per serving (78p if you include a scoop of glutamine and a fun size pack of Haribo for some sugar, to bring the nutritional profile more inline with that of Cyclone Milk).

So, Cyclone Milk doesn’t come cheap!

However, it’s worth considering that MaxiNutrition products are made by GSK Consumer Healthcare, so the products are absolutely backed by science. I’ve personally had a behind-the-scenes peek of some of the R+D behind Maxi’s products (check out my post on the GSK HPL lab). MaxiNutrition also strictly monitor the quality of their products.

Although this goes some way to justify the price point, it doesn’t make the product any more affordable (especially on my current student budget!), so I personally wouldn’t purchase it regularly. However, if I’m training and haven’t got my usual post-workout mix of powders with me, I would absolutely consider grabbing one of these drinks rather than going without a post-workout recovery shake.


My Verdict

Although MaxiNutrition recommend consuming Cyclone Milk ‘as a snack’, I personally wouldn’t reach for it at any time other than post-workout.

I’d only purchase this product a bit of a treat or in an ‘emergency' when I have no other post-workout shake to hand. I wouldn’t purchase or consume this product regularly due to the price point and the fact that it contains ingredients such as carrageenan, which I would prefer to avoid. 

Overall, this drink was tasty and I really love the convenience of the shake.

Creatine For Women: The Essential Guide


Creatine for women

I know that for women especially, discovering and introducing supplements to your regime can be pretty daunting. Particularly where creatine is concerned, there are lots of misconceptions. But, if you put aside connotations of huge bodybuilders, suspend any fears you may have of ‘looking bulky’, and know that creatine simply contributes to energy production in your body, it doesn’t sound quite so scary, does it? In fact, it sounds pretty good to me!

Creatine is the most widely researched sports supplement in existence and is used by a huge number of athletes, as well as a large proportion of gym-goers; both male and female. However, creatine also contributes to lots of other functions within your body, meaning that there are very few people who wouldn’t benefit from taking it.

What is creatine + where can you find it?

Creatine is a naturally occurring compound. It is formed of three different amino acids: glycine, arginine, and methionine. That’s all. 

Without supplementation, creatine is produced in the body by the liver, with a little help from the pancreas and kidneys. It’s also found in animal produce - meat and fish - in the same areas that creatine would be found in human tissue; the muscles. 

Since vegetarians and vegans lack the main source of dietary creatine intake, they are have been reported to have lower levels. The same is likely the case with other amino acids too.

Creatine is widely available from sports supplement companies and is also really inexpensive to purchase in its most common (and most researched) form, creatine monohydrate. I’ve been using creatine monohydrate from MyProtein.

I’ve also come across creatine in supplements such as Inner Me Energise Me capsules, although the dose of creatine is so minuscule that I wouldn’t recommend it for that purpose.

What does creatine do?

Energy drives the processes in your body, and creatine ultimately plays a role in energy production. Creatine supplementation can lead to improved exercise performance during high intensity (anaerobic) exercise, from sprinting to weight training to HIIT. It can help you to lift heavier, go for one more rep, jump higher, or win a race.

What you’ve probably heard, and where the association with huge body builders comes from, is that creatine supplementation can lead to increased muscle mass. However, this relationship is mostly indirect; by allowing you to work with heavier weights or to get more reps with a given weight, gains in muscle mass might be increased.

One particular piece of research that I looked at, which used female subjects, showed creatine supplementation to increase strength and fat-free mass, leading to a more desirable body composition. 

Now for the geeky bit that I love (I’ve tried to make it as simple as possible)...

The Science Behind Creatine

Firstly, know that creatine is stored in muscles in the form of phosphocreatine (creatine bound with a phosphate molecule).

ATP (adenosine triphosphate) is an energy-rich compound that powers the energy-requiring processes of the cells in your body. It’s for this reason that ATP is often referred to as “energy currency” for cells. ATP plays a role in processes from digestion to circulatory function and, within your muscles, ATP contributes to the muscular contractions that enable you to move.

Physical activity provides the greatest demand for energy transfer. Intense physical activity of short duration, such as sprinting or weight lifting, relies on ATP. However, ATP depletes, breaking down into ADP (adenosine diphosphate) as it loses a phosphate molecule.

It’s at this point that phosphocreatine comes into play, donating it’s phosphate group to ADP to resynthesise ATP. It’s this quick regeneration of ATP that enhances exercise performance by allowing you to work at peak performance for a longer period of time.

Weight-Gain + Water

Another way that creatine can increase muscle size is through cell volumisation. Essentially, creatine causes water retention; it draws in water from outside of the muscle cells through the process of osmosis.

Because of this, a concern issue that women may have when supplementing with creatine is potential weight gain from water. Of course, weight gain may also be down to increased muscle mass.

To me, my weight is an arbitrary number. What I’m really interested in is what that weight is comprised of; the numbers that I’m interested in are fat mass, and fat-free mass. So long as it’s not because my fat mass is increasing drastically, weight gain doesn’t bother me. 

On the subject of water, creatine can have a dehydrating effect, so remember to stay hydrated!


How should women take creatine?

Ultimately there is no difference between how women and men should supplement with creatine, although dosages for men will likely be at the higher end of the recommended ranges as they generally have a greater muscle mass, and thus the potential to store more creatine.

Here are some tips for how to supplement with creatine:


Research suggests that creatine is best consumed post-workout. I always take creatine post-workout with a scoop of whey isolate and some simple carbohydrates (a great excuse for gummy bears, no?) to elicit the insulin response that will maximise its uptake into the muscles.

Some people like to take creatine pre-workout, but note that the creatine your body will use during the workout will come from the creatine phosphate stores already in your muscles, not from the creatine you just ingested.

On rest days, simply take creatine at whatever time is most convenient for you.


Where creatine is concerned, there is often talk of loading phases, which means taking higher doses of the supplement for a period of time, before continuing with a maintenance dose. A loading phase will boost muscle creatine levels more quickly and allow you experience the benefits sooner, but it is not essential. I personally didn’t introduce creatine with a loading phase.


A dose of 3-5g daily is recommended. If you decide to have a loading phase, aim for 15-20g per day for 5 days before returning to a smaller daily dose.


Hopefully, you now understand that creatine plays a really important role in your body. While you ingest some creatine though dietary sources, you may benefit from supplementing with creatine, especially if you are very active, or have a vegetarian or vegan diet.

Creatine is completely safe for healthy individuals to supplement with. However, if you have a history of kidney or liver disease, I recommend you consult a doctor if you’re considering supplementation.

Finally, like any other supplement, to get the best results, be sure to follow a suitable training programme and diet.

Do you already supplement with creatine? Have you found improvements in exercise or sporting performance?