Creatine

• 0 carbs
• 0 calories

Creatine is one of the most researched and effective supplements for improving strength and power. If you train at the gym, it can help you push harder, recover faster between sets, and make progress more quickly.

It may also lead to a slight increase in muscle size, especially with consistent training. Some users also report slightly lower body fat over time.

For short, intense efforts like sprints, it may provide a small performance boost.

Outside the gym, creatine might help with mental fatigue, especially during sleep deprivation or long, draining days. Early research also suggests it could support memory, particularly in people with lower creatine intake (like vegetarians).

The best and most studied form of creatine is creatine monohydrate — and our micronized version mixes better and is easier to digest.

You have two options when it comes to dosing:

1. Daily use (simple method – no loading): This is the easiest and most popular method. It works just as well long term.

👉 Take 3 to 5 grams per day, every day.


2. Loading phase (optional): This method fills your muscles with creatine faster, but it’s not required.

👉 For the first 5 to 7 days: take 20 to 25 grams per day, split into 4 small servings.

👉 Then drop to 3 to 5 grams per day for maintenance.

💡 Our advice:

If you’re new to creatine, stick with 3 to 5 grams per day — no need to overthink it.

Not fat, just fuller muscles!

Creatine can cause a small amount of weight gain at first, usually around 2 to 4 lb, but that’s due to water being stored inside your muscles, not fat gain.

👉 It gives your muscles a fuller, firmer, and more toned appearance.

You won’t feel bloated, and it's actually a positive effect, especially if you train regularly!

Yes — creatine is great for beginners.

You don’t need to be a pro athlete or heavy lifter to benefit from creatine. It’s one of the most researched and effective supplements out there, and it works by helping your muscles produce energy more efficiently during high-intensity effort — like strength training, sprints, or HIIT.

Whether you’re just starting your fitness journey or getting back into a routine, creatine can help you:

* Recover better between sets
* Build strength more effectively
* Stay consistent and energized during workouts

Some research also shows that creatine may support mental clarity and focus, especially in people with low dietary creatine (like vegans or vegetarians).

Yes — Creatine is one of the most studied and effective supplements and it’s just as beneficial for women as it is for men.

* Supports strength and workout performance
* Helps improve muscle tone and definition
* Aids in recovery after training
* Can enhance mental clarity and focus
* Does not cause bloating or bulkiness

—

🙅‍♀️ Myth Busting: “Creatine will make me bulky or cause weight gain.”

Not true! Creatine helps your muscles hold more water inside the muscle, which gives a firmer, more toned look — not puffiness or fat gain.

Yes — for best results, creatine should be taken every day.

Your body naturally uses and loses creatine every day, even when you’re not working out. Taking it daily helps keep your muscles fully loaded, which is key for better strength, recovery, and performance.

👉 The recommended dose is 3 to 5 grams per day, with or without training.

No need to cycle or take breaks — just stay consistent.

Yes — creatine is one of the most researched and safest supplements available.

It’s been studied for over 30 years in both men and women, across all age groups, and has consistently been shown to be safe for healthy individuals, even when taken daily and over long periods.

* It doesn’t harm the kidneys or liver in healthy people
* It’s not a stimulant, hormone, or steroid
* It’s naturally found in foods like meat and fish — creatine supplements just help you get a consistent dose

Yes, taking creatine daily is the best way to keep your muscles fully stocked and get the full benefits. Your body loses about 2 g of creatine per day, so a consistent intake helps maintain optimal levels — whether through food or supplements.

Even on days when you’re not training, your muscles still use and lose creatine. That’s why creatine works best when taken every day, not just around workouts.

* Safe for men and women
* Works for beginners and advanced lifters
* Especially helpful for people who eat little or no meat

👉 The usual dose is 3 to 5 grams per day, and there’s no need to cycle or take breaks. Just stay consistent — it’s what matters most.

There are many types of creatine on the market — like creatine HCl, citrate, malate, ethyl ester, or buffered versions like Kre-Alkalyn — but none are as well studied or as proven as creatine monohydrate.

Creatine monohydrate is by far the most researched form, backed by hundreds of studies showing real benefits for strength, performance, recovery, and body composition. It’s also considered very safe for long-term use when taken at standard doses.

On top of being effective, it’s also the most affordable form of creatine. More expensive versions like Kre-Alkalyn have shown no clear advantage in results — but cost significantly more. In other words: you’re paying more without getting more.

Our creatine monohydrate is micronized, which means it mixes better in water and is easier on digestion — while delivering the same trusted results found in clinical research.

Not really. A few studies have looked at whether taking creatine before or after a workout makes a difference — and so far, there’s no clear advantage either way.

One study did suggest that combining creatine with protein and carbs around your workout might slightly improve strength and muscle gains, but most research shows that timing doesn’t matter as much as consistency.

👉 Bottom line: Take your creatine at the time that fits your routine — morning, after your shake, or at night. As long as you take it every day, you’ll get the benefits.

Your body runs on a fuel called ATP — it’s the main energy your muscles use during intense effort, like lifting weights, sprinting, or jumping. But your muscles only store a small amount of ATP, so during a tough workout, you can run out fast.

That’s where creatine helps.

When you take creatine, it increases something called phosphocreatine in your muscles — this helps refuel ATP faster, so you can recover quicker between sets and keep performing at a high level.

👉 Metaphor: your muscles are like a car

ATP is your gas.

Every time you hit the gas pedal (train hard), you burn fuel. But your tank is small — so without help, you’ll run low pretty fast.

Creatine is like adding a turbo fuel reserve to your car.

It doesn’t replace your gas, but it helps refill the tank faster, so you can keep going full throttle for a longer period of time.

Yes — but only in small amounts, and mostly in meat and fish. That’s because creatine is naturally found in muscle tissue, especially in skeletal and heart muscles.

Here’s how much creatine you’ll find (on average) in 1 kg of raw meat:

* Beef (lean cuts): 4.5 g
* Chicken: 3.4 g

According to national data, people aged 19–39 consume about 1.1 g of creatine per day for men and 0.6 g for women, just from food.

That’s far below the 3 to 5 g daily typically used for supplementation — which is why taking creatine as a supplement is the most efficient way to maintain optimal levels.

👉 If you don’t eat much meat (or follow a vegetarian or plant-based diet), your natural creatine intake is likely even lower — and supplementing may make an even bigger difference for you.

Sources:

1. J Sci Food Agric. (1965)
2. Res Vet Sci. (1997)
3. Clin Sci (Lond). (1992)
4. NHANES III – Dietary Reference Intakes

Yes — for healthy people, creatine is considered very safe, even when taken long-term.

You might read that creatine increases “creatinine” levels in your blood — and that’s true. But that doesn’t mean your kidneys are in danger. Creatinine is just a normal byproduct when your body breaks down creatine, and its levels naturally rise a bit when you supplement.

Multiple scientific reviews have shown no negative effects on kidney function in healthy people, even at relatively high doses. So, if your kidneys are working normally, there’s no reason to worry.

👉 If you have kidney issues, it’s best to talk to your doctor before using creatine — not because it’s harmful, but because it can slightly affect hydration and blood markers that your doctor might be monitoring.

No problem! Thanks to our Satisfaction Guarantee, you can return any product — opened or unopened — as long as it’s at least 80% full.

Just use the return link in your confirmation email to get started. We’ve made it quick and easy!

**Our policy is for online purchases only and do not apply to 3rd party sellers or purchased made in stores. **

If you are on medication, consult a healthcare professional before using this or any supplement.