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Pure micronised creatine monohydrate is the most researched performance compound in sports nutrition, relied upon to replenish phosphocreatine stores, sustain high-intensity muscular output, and support the brain's energy demands during intense focus or physical stress.
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Creatine monohydrate is a naturally occurring compound that assists in the rapid production of energy at a cellular level, particularly during intense physical activity. It serves as a foundational supplement for those looking to bridge the gap between physical output and metabolic recovery.
Physical Power
Supports ATP recycling for improved strength and output.
Cognitive Stamina
Enhances mental clarity during periods of intense exertion.
Recovery
Assists in maintaining metabolic stability after physical stress.
Endurance
Promotes steady vitality during prolonged physical effort.
Mix 3–5 g (approximately 1 teaspoon) into water, juice, or your favourite shake. Consume daily — with or without food — ideally post-workout or at the same time each day for consistency.
🔄 Loading Phase (optional): Take 20 g per day in 4 divided doses for 5–7 days to saturate muscle stores faster, then drop to the standard 3–5 g maintenance dose.
💡 Pro tip: Creatine works through consistent daily use — not just on training days. Keep it in your routine even on rest days.
Always follow label instructions. Not recommended for individuals under 18.
Do I need to "load" with creatine?
A consistent daily dose of 5g is effective for most without the need for a loading phase
Will creatine make me bloated?
Most find this dose well-tolerated. Ensure you are drinking adequate water throughout the day.
Can I take creatine on rest days?
Yes, consistency is essential to keep muscle and cognitive stores saturated.
