Creatine 101
What is creatine?
Remember learning that mitochondria are the powerhouse of the cell? That's where creatine comes in. It's one of the most researched supplements out there, yet still one of the most misunderstood. We're here to help make sense of it all.
cre-a-tine [noun]
Creatine is a natural compound found in your muscles and brain that acts as a quick source of energy. At the cellular level, creatine boosts adenosine triphosphate (ATP)—the fuel for cellular function. The more creatine in your cells, the more strength and power you have during workouts, the better your focus and mental clarity, the quicker your muscle recovery.
Creatine helps your cells work harder
& smarter.
When creatine helps your cells rapidly regenerate ATP, it makes the entire cellular energy cycle more efficient. That supports stronger output, sustained performance, and improved recovery.
Energy store
Energy is spent
ATP becomes ADP
Creatine donates phosphate to ADP
ATP reforms quickly
Energy lasts longer
Proven by decades of research
Creatine is one of the most researched supplements in all of sports nutrition, with decades of studies supporting its safety, effectiveness, and performance benefits. From strength and power to recovery and cognitive support, the science is deep, and it consistently delivers.
Accelerated strength gains and muscle recovery.
Train harder. Recover faster.
Creatine increases phosphocreatine stores, boosting power, endurance, and fatigue resistance during high-intensity workouts.
It also supports faster recovery by helping repair muscle micro-tears—so you feel better tomorrow and get back to it sooner.
Percentage gains during weight training with creatine vs. placebo
Placebo
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With Creatine
*Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.
Why creatine boosts your brain
Your brain, like your muscles, relies on energy to function at its best. Creatine helps fuel cognitive processes by increasing ATP production—the brain's primary energy source.
Memory improvement with creatine
-
Placebo
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With Creatine
*Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.
Supports enhanced cognitive function and neuroprotection.
Creatine isn't just for muscles—it's for your mind.
By fueling ATP production in the brain, creatine boosts memory, focus, and clarity, especially under stress or lack of sleep.
Cognitive performance under sleep deprivation
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Placebo
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With Creatine
Hours Post-Ingestion
*Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349–1362 (2011)
What's happening in your body?
Creatine doesn't hit like caffeine. It builds. Every sachet tops up the creatine your muscles and brain store, and once those stores fill, your body has more energy on hand the second you need it the last rep, the last kilometre, the last hour of studying. With electrolytes driving that water into the cell, it starts to show: steadier energy, faster recovery, and a head that stays switched on when the day gets loaded.
Week 1
Your muscles start storing creatine. That gives your body a bigger backup supply of quick energy.
Week 2
Creatine stores continue to build, improving energy output and recovery during your reps.
Week 3
Your capacity is nearly maxed out. You'll power through demanding days with laser focus and unstoppable energy.
Week 4
Creatine levels stabilise. One sachet a day keeps them topped up, so your energy, performance and recovery stay loaded.
Timing
We recommend taking creatine at a consistent time. Many of our customers take in the morning or before/after a workout.
Results
Benefits can be experienced in 2-3 weeks.
Loading
We do not suggest a loading phase.
Here's what the latest creatine research says:
Daily creatine supports memory — most measurably with age.
Prokopidis et al. 2022Review study(opens in a new tab)A meta-analysis pooling data across healthy adults found that creatine supplementation improved memory performance, with the strongest effects in adults aged 66–76. As little as 5g a day was enough to move the needle.
The same energy system fuels muscle and brain.
Gualano et al. 2016Review study(opens in a new tab)A review of creatine's role in cellular energy metabolism. The phosphocreatine system rapidly regenerates ATP for high-demand tissues — muscle and brain alike — which is why cognitive benefits show up most clearly when energy demand is highest: sleep deprivation, mental fatigue, intense focus.
Women start with 70–80% less creatine than men.
Smith-Ryan et al. 2021Review study(opens in a new tab)A foundational review establishing that women have 70–80% lower endogenous creatine stores than men and tend to consume less of it through diet. The implication is straightforward: women may have more to gain from supplementation, particularly during life stages like postpartum and the menopause transition.
Cognitive support is greatest when the brain is taxed.
Rawson and Venezia 2011Review study(opens in a new tab)Cognitive tasks rely on creatine and phosphocreatine to keep brain energy steady, and supplementation can support cognitive processing. The most pronounced effects show up in people who are sleep-deprived or under stress — i.e., most of us, most weeks.
Have more questions?
Creatine works partly by pulling water into your muscle cells that's a big part of how it supports strength and volume. But water alone doesn't stay where you need it. Sodium, potassium, and magnesium are what actually direct fluid into cells and keep it there, so pairing the two helps you get more out of the water you're drinking rather than just passing it through.
Creatine is an amino acid most commonly found in your muscles and brain. Creatine is naturally produced in your body and is also consumed when eating meat. It is the most studied supplement on the market, and research shows it can increase strength, improve recovery, and boost mental acuity.
The main benefits of creatine are increasing strength, building muscle, muscle recovery, and improved mental acuity.
No. Creatine helps your cells recycle energy, and your brain uses as much of it as your muscles do. Electrolytes govern hydration for everyone, not just people who sweat in a gym.
It's for:
- Anyone training, lifting, or playing sport
- People with long, mentally demanding workdays
- Anyone sleeping poorly or inconsistently
- Adults over 40 wanting to maintain muscle and bone
- Vegetarians, vegans, and low-meat eaters, who get little dietary creatine
- Heavy water or coffee drinkers who run low on sodium and potassium
- Anyone active on their feet — walking, standing, physical work
Creatine should be taken daily! There is no “right” time to take creatine, but we recommend taking it at a consistent time each day.
Most people notice benefits within two to three weeks of daily use.
Creatine is one of the most studied supplements available and is considered safe for healthy adults at the recommended 5g daily dose.
Yes. Our Electrolytes + Creatine mix is vegan and made without artificial dyes, coloring, or artificial sweeteners.
We don't recommend anyone under the age of 16 take our Electrolyte + Creatine Mix or any other dietary supplement without first consulting with a medical professional.
