The Complete Guide

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  • How To Use

    Take 5g (approximately 1 teaspoon) daily. Mix it with water or juice. That's it.

    Some people do a "loading phase" (20g per day for 5-7 days). It's not necessary. Consistent daily use gets you there in 3-4 weeks.

  • What To Expect:

    Weeks 1-2: Muscles hold more water. You might gain 1-2kg. This is normal.

    Weeks 3-4: Strength increases. You'll lift heavier, recover faster.

    Ongoing: Sustained performance gains.

What is creatine?

Creatine is a naturally occurring compound made from three amino acids: glycine, arginine, and methionine. Your body produces it in your liver, kidneys, and pancreas, then stores it in your muscles.

About 95% of your body's creatine lives in skeletal muscle as phosphocreatine. When you need explosive energy—lifting heavy, sprinting, jumping—your muscles break down phosphocreatine to produce ATP, the energy currency your cells use.

The problem: your natural creatine stores deplete quickly during intense activity. Supplementing tops them up, giving you more fuel for more work.

It's that simple. More creatine stored = more energy available = better performance.

Common Questions

  • Who Should Use It

    Men over 40 maintaining strength. Anyone training hard who wants proven results.

  • Who Shouldn't?

    Children under 18. People with kidney issues (consult doctor first).

  • Safety

    Safe for healthy adults. No breaks needed. Consistent daily use is best. Doesn't cause hair loss or kidney damage.
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