Creatine Monohydrate

What's the difference between this and Creatine + Hydration Mix?

Creatine Monohydrate Unflavoured is pure 3g creatine per serving — daily year-round supplementation, no electrolytes. Creatine + Hydration Mix is creatine + 1810mg electrolytes (sodium, potassium, chloride, magnesium) per serving — calibrated for training-day support when you're also losing electrolytes through sweat. Choose this product if you want creatine as a separate daily product and handle hydration with food and water. Choose Creatine + Hydration Mix if you train hard, sweat heavily, and want creatine and hydration in one product on training days.

What does "micronised" mean?

The creatine monohydrate has been ground to a smaller particle size during manufacturing. Benefits: dissolves better in water (less grit), slightly faster absorption, lower GI sensitivity for users prone to it. Same efficacy as standard creatine monohydrate at the absorbed level — the value is in user experience (mixability, GI tolerance) rather than in different muscle effects.

Do I need to do a "loading phase"?

No. Loading phases (20g/day for 5–7 days) reach muscle saturation in 1 week instead of 3–4 weeks — that's the only difference. The simpler protocol of 3g daily from day 1, taken indefinitely, reaches the same full saturation by week 4 without the loading-phase GI sensitivity some users experience. For most adults, the simpler protocol is the better choice. If you're starting training for a specific event and want saturation faster, loading is reasonable; otherwise, skip it.

Will creatine make me gain weight?

Yes, but it's the right kind of weight. Creatine pulls water into muscle cells — this is part of how it works (cellular hydration supports protein synthesis and ATP regeneration). The 1–2kg "weight gain" most users experience in the first 2–4 weeks is mostly intramuscular water, not fat. This is beneficial, not problematic. If you're targeting fat loss, the cellular water doesn't undermine the goal — your body composition (muscle vs fat ratio) improves; the scale moves slightly upward in the short term as cellular hydration increases.

Is creatine safe for daily long-term use?

Yes — creatine is among the most-researched supplements in sports nutrition, with safety data extending to decades of daily use in healthy adults. Long-term use does not damage kidneys, liver, or other organs in adults with normal baseline function. The most important caveat: adults with diagnosed kidney disease should consult their nephrologist before starting, as creatine supplementation increases the kidney's workload meaningfully.

Will creatine raise my creatinine on a blood test?

Yes — and this is important to know. Creatine supplementation raises serum creatinine levels because creatinine is a normal metabolite of creatine. This does not indicate kidney damage in supplementing adults; it's the expected pharmacological result. However, it can confuse blood test interpretation. Inform your physician you're supplementing creatine before any kidney function blood test, so creatinine is interpreted in that context. If you want a clean baseline reading, pause creatine for 1–2 weeks before testing.

Does creatine work for women too?

Yes. Creatine benefits for strength, power, lean mass, recovery, and cognitive function apply equally to women. Women often have lower baseline muscle creatine stores than men (because of lower meat intake on average and lower body mass), so the relative benefit of supplementation can be slightly higher. The 3g daily dose is appropriate for women at all training levels.

Does creatine help with cognitive function?

Growing evidence yes — particularly under conditions of mental fatigue, sleep deprivation, or stress. The brain uses creatine the same way muscle does (as energy reserve for cellular ATP regeneration), and supplementation raises brain creatine levels. Most relevant for adults working long hours, athletes during demanding training blocks, students during exam periods, and adults dealing with chronic stress. The strength of the cognitive evidence is moderate; the strength of the muscle evidence is high.

What should I mix it with?

Plain water (200ml) works perfectly fine — creatine monohydrate is essentially flavourless at this dose. Many users prefer to mix it into their morning protein shake, a smoothie, or alongside their post-workout drink. Avoid mixing creatine into hot beverages (tea, coffee) or strongly acidic drinks (fresh citrus juice) — both can accelerate creatine degradation in the cup if left standing. Once mixed, drink within 15–30 minutes for best stability.

Is creatine safe for WADA-tested athletes?

Yes. Creatine is not on the WADA prohibited substances list. This product is third-party tested for banned-substance contamination on every batch. Athletes competing at elite level should still confirm individual product compliance with their team physician annually — federation rules vary and the WADA list updates yearly.