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About Creatine Monohydrate
Creatine monohydrate is simple, effective, affordable, and backed by decades of research. Whether your goal is strength, performance, brain health, or healthy ageing, a daily dose of 3g to 5 g is one of the highest return investments you can make in your health and training.
Research shows creatine may support cognitive function, particularly during sleep deprivation, high mental stress, or in people with low dietary creatine intake (e.g. low red meat consumption). Benefits may include improved memory, reaction time, and mental fatigue resistance.
In older adults, creatine combined with resistance training has been shown to improve strength, muscle mass, and functional capacity. This makes it a valuable tool for maintaining independence and reducing age-related muscle loss (sarcopenia).
Some evidence suggests creatine may reduce muscle damage and support faster recovery following intense training. It may also help preserve muscle mass during periods of immobilisation or reduced activity.
Creatine is best known for improving strength and lean muscle mass. It allows you to lift heavier loads or perform more reps, which compounds into better long-term results. Creatine also increases intracellular water within muscle cells, which may support muscle protein synthesis.
Creatine is highly effective for sports involving repeated high-intensity efforts — football, rugby, CrossFit, sprinting, HIIT, and resistance training. It’s less impactful for pure endurance events, but can still help with surges, finishing kicks, and repeated accelerations.
Dose: 3–5 g per day
Best for: Brain health, general training support, healthy ageing
Timing: Any time of day, with or without food
Dose: 20 g per day for 5–7 days (split into 4 x 5 g doses), then 5 g daily
Purpose: Faster muscle saturation
Note: Loading is not required, it just gets you there quicker. Long-term results are the same without it.
Dose: 5 g per day
Best for: Gym training, team sports, high-intensity exercise
Timing: Post-training or with a meal (for convenience, not necessity)
Dose: 3–5 g per day
Best for: Sports with repeated surges, hills, sprints, or strength work alongside endurance training
Sharpen your edge and focus Pharmaceutical-grade micronised creatine monohydrate to support you through early alarms, broken sleep, hectic training schedules and long workdays. ...
30 serves
$89.95
90 serves
$150.9030 serves
$52.9530 serves
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