Creatine Monohydrate Powder

For healthy adults, creatine monohydrate is widely studied and considered safe when taken at recommended daily amounts. Decades of scientific research show that regular use of creatine at a typical daily serving of around 5g is well tolerated and does not appear to have harmful effects in healthy individuals.

Creatine is naturally found in foods such as meat and fish, and the body also produces small amounts on its own. Supplementing helps increase the body’s muscle creatine stores to support strength, power, and high-intensity performance.

As with any supplement, people with pre-existing medical conditions, kidney concerns, or those who are pregnant or breastfeeding should consult a healthcare professional before use.

Staying well hydrated and following the recommended serving size helps support safe, consistent daily use.

Yes, creatine is suitable for both men and women. Creatine monohydrate is a naturally occurring compound found in foods like meat and fish, and it is stored in the muscles to help produce ATP, the body’s main energy source for short, high-intensity activity.

Research shows that both men and women can benefit from creatine supplementation to support muscle strength, exercise performance, and recovery. For women, creatine is often used to help maintain lean muscle mass and physical performance throughout different life stages, including during menopause, when preserving strength and muscle function can become more important. Men commonly use creatine to enhance power output and support muscle growth.

For both, a consistent daily serving of 5g is a widely used and effective amount to help maintain muscle creatine levels and support ongoing performance as part of an active, healthy lifestyle.

Creatine is best known for supporting muscle strength, power, and high-intensity exercise performance. It works by increasing the body’s supply of ATP (adenosine triphosphate), which is the primary energy source used by muscles during short, explosive movements like weightlifting, sprinting, and HIIT training. Regular creatine supplementation has been shown to help improve training capacity, delay muscular fatigue, support muscle growth, and aid recovery between workouts. It is commonly used by gym-goers, athletes, and active individuals looking to build strength, enhance performance, and maintain muscle function as part of a healthy, active lifestyle.

Creatine does not work instantly. It builds up in the muscles over time by increasing your body’s creatine stores. For most people, noticeable benefits such as improved strength, power, and training performance are typically felt within 1 to 2 weeks of consistent daily use at a 5g serving.

A creatine loading phase is optional, not essential. Loading typically involves taking around 20g per day for 5–7 days, split into smaller doses, to rapidly increase muscle creatine stores. This can help you experience the performance and strength benefits more quickly.

However, taking a consistent daily serving of 5g will also fully saturate muscle creatine levels over time, usually within 2–4 weeks, without the need for higher short-term doses. For most people, this steady approach is simpler, well tolerated, and just as effective in the long term.

Creatine can be taken at any time of day, as long as it is used consistently. Research suggests that daily intake is more important than exact timing because creatine works by gradually increasing the body’s muscle creatine stores over time.

Many people choose to take creatine after their workout, often with a carbohydrate-containing drink or meal, as carbohydrates may help improve creatine uptake into the muscles. On rest days, creatine can be taken with a meal to support regular absorption and maintain muscle creatine levels.

For most users, a daily 5g serving is an effective and practical approach for sustained performance and strength benefits.

Creatine can be taken on its own, but many people choose to take it with carbohydrates or a meal that contains both protein and carbs. Carbohydrates help stimulate insulin release, which may improve creatine uptake into the muscles and support better absorption. This is why creatine is often mixed with fruit juice, a post-workout shake, or taken alongside a balanced meal.

Protein does not directly increase creatine absorption, but combining creatine with protein can be convenient as part of a post-workout routine that supports muscle repair and recovery. The most important factor is consistency taking a daily 5g serving, with or without food, helps maintain optimal muscle creatine levels over time for sustained performance and strength benefits.

Each serving contains 5g (5,000mg) of 100% pure creatine monohydrate. This is the commonly recommended daily amount used in scientific research to help support muscle strength, power output, and high-intensity performance.

Each tub contains 100 servings of 5g pure creatine monohydrate. When taken at the recommended daily serving of 2 scoops (5g), one tub provides up to 3 months of consistent performance and training support.

- Yes! Our Creatine Monohydrate powder is suitable for vegetarians and vegans.

- Yes! Our entire product range is dairy, lactose and gluten free.