Base

Five grams of micronised creatine monohydrate, the form used in the overwhelming majority of the research. It tops up phosphocreatine, the fuel your muscles burn in the first seconds of every sprint, lift and surge. Unflavoured, so it disappears into water, coffee or a shake.

• More output in repeated high-intensity efforts
• Greater strength gains with resistance training
• Emerging data for cognition under sleep loss

Per serving. No proprietary blends.

Mix 5 g (one level scoop) into any drink, once a day, every day. Timing doesn't matter much; consistency does. No loading phase needed.

Creatine is the most studied ergogenic aid available. Daily supplementation raises muscle phosphocreatine stores by roughly 20–40%, which supports repeated high-intensity work and training adaptation. Newer meta-analyses suggest benefits for memory and processing, especially under stress or sleep deprivation.

• Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr.
• Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol.
• Xu C, et al. (2024). Effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr.

• Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
• Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.

Do not exceed the recommended daily dose. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Keep out of the reach of young children.