Everything you might ask.

Micronized creatine monohydrate and nothing else — 5 g per serving. No fillers, sweeteners, flavouring or colouring.

Five grams a day is the maintenance dose used in most creatine research, which is why we built the whole product and the scoop around it.

Micronizing mills the powder to a finer particle size (200 mesh). That does not change the molecule — it simply disperses more easily in liquid, so the drink is smoother and less gritty.

The 300 g jar contains 60 servings of 5 g — about two months of daily use.

The jar is the everyday format at home. Stick packs are pre-measured single servings for travel, the gym bag or the office — each one is a 5 g serving.

No. There is one ingredient in the pack and it is creatine monohydrate, so it can be taken at any hour without affecting sleep.

Yes. Creatine monohydrate is synthesised rather than animal-derived, and the formula is gluten-free and non-GMO.

Somewhere cool and dry, with the lid closed. Creatine is stable as a dry powder; moisture is the thing to keep away from it.

No. A steady 5 g a day is the simplest protocol to maintain and the one most studies use. Loading protocols saturate muscle stores faster; daily use reaches the same place.

Studies that measure strength and lean mass typically run for several weeks of daily use alongside resistance training. Individual experience varies, and creatine is not a stimulant — there is no same-day effect to feel.

Whichever time you will actually remember. Consistency matters far more than timing.

Water, coffee, tea, juice or a shake. It is unflavored and micronized to 200 mesh, so it dissolves without grit.

Yes. Creatine works by keeping muscle stores saturated, so daily use matters more than whether you trained.

Cycling is not required by the protocols used in the research, which generally use continuous daily intake. If you stop, muscle stores gradually return to your baseline.

Creatine draws water into muscle tissue, and some people see a small increase on the scale early on that reflects intramuscular water rather than fat. Reactions vary from person to person; if something does not feel right, stop and speak with your healthcare provider.

Creatine monohydrate is among the most studied supplement ingredients, but we cannot advise on your individual health. If you are pregnant, breastfeeding, taking medication or managing a health condition, speak with your healthcare provider first.

No — but most of the historical literature was run in men, which is exactly why we publish the female evidence separately. A 2025 systematic review of physically active women included 27 studies and reported mixed results, with study quality varying. Emerging, not settled.

Mostly lean body mass, strength in specific lifts, and performance in short high-intensity efforts, in groups of participants over defined periods. They describe averages across a group — not a guaranteed outcome for any one person.

The brain uses creatine in its energy system, and supplementation has been shown to raise brain creatine content in controlled studies. Cognitive outcomes are less consistent: a meta-analysis of 16 trials found a positive effect on memory but no significant change in overall cognitive function.

Yes, and it is one of the more active areas. Reviews in post-menopausal women report small gains in lean mass and strength when at least 5 g a day is combined with resistance training; effects on bone density remain unclear.

No. In the research, creatine is measured alongside resistance training — it is studied as something that may increase the return on training you are already doing, not as a substitute for it.

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