Creatine

Creatine monohydrate is one of the most researched and effective supplements for supporting exercise performance and muscle energy. It helps your body recycle ATP, the main energy source for your muscles, allowing you to train harder during short, high intensity activities such as weight training or sprinting. Regular use of creatine monohydrate may help improve strength, power output, and workout recovery while supporting lean muscle development over time. It’s suitable for both men and women and works best when taken consistently alongside a balanced diet and training plan.

Creatine monohydrate is one of the most popular and well researched sports supplements used to support energy and performance during short, high intensity exercise. It’s a naturally occurring compound found in small amounts in foods like red meat and fish, and it’s also produced by your body. Supplementing with creatine monohydrate helps replenish your muscles’ energy stores (ATP), which can support strength, power and training intensity. It’s widely used by athletes, gym goers and anyone looking to enhance their workout performance naturally. Creatine monohydrate is legal, safe and suitable for everyday use when taken as directed.

You can take creatine monohydrate at any time of day, but the best time depends on your goals and routine.

• After workouts: Many experts recommend taking creatine post-workout, when your muscles are most receptive to nutrients. Pairing it with a source of carbohydrates or protein may help support absorption.

• On rest days: Take your daily serving of creatine at any convenient time, such as with a meal, to maintain consistent levels in your muscles.

The most important factor is daily consistency taking 3–5 grams every day helps keep your muscles saturated for optimal performance and recovery over time.

Creatine isn’t an instant effect supplement it builds up gradually in the muscles to increase strength, energy, and recovery over time. Most users begin to notice benefits after 7–14 days of consistent daily use, as the body reaches its creatine saturation point. Taking it regularly alongside exercise helps maintain those levels for lasting results. Some people prefer a short “loading phase” of higher doses for the first few days, but it’s not essential. The key is daily consistency steady use supports better performance and recovery naturally over the long term.

Creatine can be taken at any time of day the key is daily consistency. Many people prefer taking it before or after exercise to support energy, endurance, and muscle recovery, but the overall benefits come from maintaining regular levels in the body over time. If you train in the morning, mix it with your pre-workout or breakfast; if you train later, take it with a post-workout shake or meal. On rest days, simply take your usual serving at a convenient time. Staying consistent helps your muscles stay fully saturated for optimal performance and results.

Yes, creatine monohydrate is completely legal and not banned by any major sporting or regulatory bodies. It’s a naturally occurring compound found in foods like red meat and produced by your body to support muscle energy. Because creatine is not a prohibited substance, it will not cause a positive drug test result when used on its own. Our creatine monohydrate is made from pure, high-quality ingredients and contains no stimulants, hormones, or banned substances. Always purchase supplements from reputable, third-party-tested brands to ensure quality and compliance with UK and international anti-doping standards.

Yes, creatine is safe for women when used as directed. It’s one of the most well researched supplements available and is commonly used to support strength, energy, and exercise performance. Creatine works by helping the body’s cells produce more energy during short bursts of activity, such as weight training or high intensity workouts. Many women use creatine to support lean muscle development, improve workout recovery, and enhance athletic performance. It’s not a hormone and does not cause “bulking.” For best results, use the recommended daily serving and maintain proper hydration.