MUSCLE STRENGTH BOOSTER Creatine powder helps boost workout intensity to stimulate muscle strength and size increases. Over time, lifting heavier or doing more work helps your muscles grow stronger. EXPLOSIVE POWER AND ATP REHCHARGE Fuelling your body's ATP (Adenosine Tri-Phosphate) to recharge energy faster, you can performer better and recover faster for those short and powerful bursts exactly when you need them. MUSCLE VOLUMISATION What lifter doesn’t want more muscle pump? Creatine pulls more water into your muscle cells, making them look fuller and more pumped. This isn’t just about appearance, the added water helps improve hydration, nutrient delivery and muscle function, supporting better performance and recovery during training. It’s a common early effect of creatine use.
CLINICAL RESEARCH With an extensive list of clinical data, creatine powder is a supplement MUST HAVE for anyone serious about training goals or living a healthy lifestlye. FUEL CREATINE KINASE Creatine kinase is a key enzyme in muscles. It helps turn creatine and phosphocreatine into quick energy when your muscles need it, especially during short, intense activity. ZERO SUGAR OR ARTIFICALS Absolutely no added sugar, maltodextrine, stimulates or other artifical ingredients or preservatives. PURITY & TESTED Produced in a certified GMP facility and third party tested in Australia to ensure maximum potency and purity
WATER OR JUICE A superior grade amino acid ideal to boost creatine levels.
Mixes effortlessly with water, protein shakes, other beverages and even foods. Consume throughout the day, before or during workout.
This product contains a 1 gram scoop and we recommend a 3 gram serve.
DOSAGE & LOADING
To achieve both a superior creatine monohydrate formula and great value price we: 1. Harnessed our significant global creatine powder buying power and 2. Adopted a "direct from the manufacturer" model, thereby cutting out the middlemen and passing the savings on to you. At around 23c per 3g serve or 20c per 3g serve when you buy our 2kg bulk creatine pack, this certified creatine formula is also Australia's best value. We offer creatine multi-buy discounts, so the more you buy, the more you save!
| Exercise/Performance Type | Exercise Intensity/ Duration | Benefit | Relevant Review Citation |
|---|---|---|---|
| High-intensity laboratory exercise tests | Maximal; <30 sec | Increased peak/mean power, decreased fatigue, especially over repeated bouts | 1 |
| High-intensity field exercise tests | Maximal; <30 sec | Increased speed/decreased time to complete a fixed distance | 1 |
| Swimming | Various | Increased power/decreased time to complete a fixed distance, improved performance over repeated sprint intervals likely but less likely in single sprints | 8 |
| Resistance exercise | Intermittent | Spontaneous increase in total lifting volume, increased number of repetitions at a given weight, increased strength, increased lean body mass | 9, 10 |
| Sprinting during or following endurance exercise | Maximal; <30 sec | Increased power output and speed; decreased fatigue, and time to complete a fixed distance | 1 |
| Rehabilitation from laboratory simulations of extreme inactivity | N/A | Better maintenance of muscle mass, strength, and endurance, maintenance of or increase in muscle creatine and GLUT4, increased muscle glycogen, and increased growth factor expression | 11 |
| Brain health (cognitive processing and mTBI/concussion) | N/A | Improves cognitive processing, especially when there are brain energy deficits induced by acute (e.g. sleep deprivation, exercise) or chronic (e.g. depression, aging, mTBI) stressors. Aids in cellular energy crisis caused by mTBI and may decrease other features of mTBI, such as membrane disruption, calcium influx, nerve damage, mitochondrial dysfunction, oxidative stress, and inflammation. May improve other aspects of mTBI such as behavior, headaches, dizziness, and fatigue | 2, 3 |
Flavour 1
Creatine is a naturally occurring compound produced by the body and obtained through the diet, mainly from meat and fish. Vegetarians tend to have lower creatine levels due to limited dietary intake(1). Most of the body’s creatine is stored in skeletal muscle, where it plays a key role in energy production during short bursts of high-intensity activity
In muscles, creatine exists in free and phosphorylated forms, providing quick energy for about 8–10 seconds of maximal effort. While the body’s natural creatine stores are limited, supplementation with creatine monohydrate can significantly increase muscle creatine levels, enhancing performance in activities like weightlifting or sprinting(1).
Creatine also supports brain energy metabolism. Though increases are smaller than in muscle(2), supplementation may offer potential benefits for brain health and improved cognitive processing(3).
References
1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L. & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14: 18.
2. Dolan, E., Gualano, B. & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci 19(1): 1-14.
3. Roschel, H., Gualano, B., Ostojic, S. M. & Rawson, E. S. (2021). Creatine supplementation and brain health. Nutrients 13(2): 586.
Standard / Maintenance Dosage
Mix 3–5 grams (approximately 3–5 scoops) of creatine with cold water or juice until fully dissolved, using a Uprotein shaker or glass.
Take once daily, ideally at the same time each day — for example, after training or first thing in the morning.
This is a simple and effective approach that works well for most people, helping gradually saturate your muscles over a few weeks.
Once saturated, muscle creatine levels typically take about 4 weeks to return to baseline if supplementation stops.
To calculate a more precise maintenance dose based on body weight, use this formula: 0.03 grams × body weight in kilograms per day.
Example: 80kg × 0.03g = 2.4g creatine per day.
Loading Phase – Short (Optional)
For faster saturation, you may choose a short loading phase: take 20 grams per day, split into four 5g servings taken at regular intervals across the day. Continue this for 5 days.
Loading Phase – Long (Optional)
Alternatively, a longer loading phase involves taking 3–5 grams daily for 20 days.
To calculate a more accurate short loading dose based on body weight, use: 0.3 grams × body weight in kilograms per day for 5 days. Divide this total amount into 3–4 doses taken with meals.
Example: 80kg × 0.3g = 24g creatine per day.
After either loading phase, transition to the standard maintenance dose of 3–5 grams per day. However, loading is completely optional — many people choose to skip it and still experience excellent results over time.
No, a creatine loading phase is optional. Many people skip it and still see great results over time by taking 3–5 grams daily, which gradually saturates muscles within about four weeks.
For a more detailed guide on both short and long loading phases see the FAQ question and answer above, or check out the Directions & Ingredients tab.
Yes, creatine is considered safe for long-term use when taken at recommended doses.
Numerous studies have shown no harmful effects in healthy individuals using creatine monohydrate consistently over extended periods.
A 2025 analysis(1) found creatine users had side effects similar to placebo (4.6% vs. 4.2%), with no major health risks. It confirms creatine is safe for long-term use in healthy individuals.
Staying hydrated and following dosage guidelines helps ensure both effectiveness and safety over time.
References
1. Richard B. Kreider, Drew E. Gonzalez, Kelly Hines, Adriana Gil & Diego A. Bonilla Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports
Creatine can cause a slight increase in weight due to water retention in muscles. This is temporary and usually disappears after a few days of stopping creatine use. The weight gain isn’t fat, but extra water stored in muscle tissue.
Most users notice benefits within 1-2 weeks, including improved strength, power, and muscle endurance. The effects of creatine can vary from person to person, depending on exercise routine, diet, and overall health.
Yes, creatine can safely be taken with or added to protein shakes or BCAAs.
In fact, studies(1) have shown combining creatine with protein or carbohydrates may help improve absorption. Many people mix creatine into their post-workout shake for convenience.
There’s no negative interaction between creatine and these supplements, making them easy to stack as part of your daily training and recovery routine.
References
1. Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?
Some individuals may experience mild, temporary gastrointestinal upset when supplementing with creatine, although this is not commonly reported.
In fact, a 2008 creatine supplementation study(1) concluded there is no reason to believe that short-term oral creatine supplementation for 28 days had any detrimental effect on the GI tract if taken in a recommended amounts.
If you are concerned and to reduce the risk of GI issues, it's recommended to skip the loading phase, use a lower-dose, longer-duration supplementation protocol, take creatine with meals, and avoid combining it with high-fiber foods or supplements that can cause GI discomfort (e.g., sodium bicarbonate).
Experimentation with creatine supplementation should be done in the off-season.
References
1. Res Sports Med. 2008;16(1):15-22. doi: 10.1080/15438620701693280. Sergej M Ostojic 1, Zlatko Ahmetovic Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?
Creatine is a naturally occurring compound produced by the body and obtained through the diet, mainly from meat and fish. Vegetarians tend to have lower creatine levels due to limited dietary intake(1). Most of the body’s creatine is stored in skeletal muscle, where it plays a key role in energy production during short bursts of high-intensity activity
In muscles, creatine exists in free and phosphorylated forms, providing quick energy for about 8–10 seconds of maximal effort. While the body’s natural creatine stores are limited, supplementation with creatine monohydrate can significantly increase muscle creatine levels, enhancing performance in activities like weightlifting or sprinting(1).
Creatine also supports brain energy metabolism. Though increases are smaller than in muscle(2), supplementation may offer potential benefits for brain health and improved cognitive processing(3).
References
1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L. & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14: 18.
2. Dolan, E., Gualano, B. & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci 19(1): 1-14.
3. Roschel, H., Gualano, B., Ostojic, S. M. & Rawson, E. S. (2021). Creatine supplementation and brain health. Nutrients 13(2): 586.
Standard / Maintenance Dosage
Mix 3–5 grams (approximately 3–5 scoops) of creatine with cold water or juice until fully dissolved, using a Uprotein shaker or glass.
Take once daily, ideally at the same time each day — for example, after training or first thing in the morning.
This is a simple and effective approach that works well for most people, helping gradually saturate your muscles over a few weeks.
Once saturated, muscle creatine levels typically take about 4 weeks to return to baseline if supplementation stops.
To calculate a more precise maintenance dose based on body weight, use this formula: 0.03 grams × body weight in kilograms per day.
Example: 80kg × 0.03g = 2.4g creatine per day.
Loading Phase – Short (Optional)
For faster saturation, you may choose a short loading phase: take 20 grams per day, split into four 5g servings taken at regular intervals across the day. Continue this for 5 days.
Loading Phase – Long (Optional)
Alternatively, a longer loading phase involves taking 3–5 grams daily for 20 days.
To calculate a more accurate short loading dose based on body weight, use: 0.3 grams × body weight in kilograms per day for 5 days. Divide this total amount into 3–4 doses taken with meals.
Example: 80kg × 0.3g = 24g creatine per day.
After either loading phase, transition to the standard maintenance dose of 3–5 grams per day. However, loading is completely optional — many people choose to skip it and still experience excellent results over time.
No, a creatine loading phase is optional. Many people skip it and still see great results over time by taking 3–5 grams daily, which gradually saturates muscles within about four weeks.
For a more detailed guide on both short and long loading phases see the FAQ question and answer above, or check out the Directions & Ingredients tab.
Yes, creatine is considered safe for long-term use when taken at recommended doses.
Numerous studies have shown no harmful effects in healthy individuals using creatine monohydrate consistently over extended periods.
A 2025 analysis(1) found creatine users had side effects similar to placebo (4.6% vs. 4.2%), with no major health risks. It confirms creatine is safe for long-term use in healthy individuals.
Staying hydrated and following dosage guidelines helps ensure both effectiveness and safety over time.
References
1. Richard B. Kreider, Drew E. Gonzalez, Kelly Hines, Adriana Gil & Diego A. Bonilla Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports
Creatine can cause a slight increase in weight due to water retention in muscles. This is temporary and usually disappears after a few days of stopping creatine use. The weight gain isn’t fat, but extra water stored in muscle tissue.
Most users notice benefits within 1-2 weeks, including improved strength, power, and muscle endurance. The effects of creatine can vary from person to person, depending on exercise routine, diet, and overall health.
Yes, creatine can safely be taken with or added to protein shakes or BCAAs.
In fact, studies(1) have shown combining creatine with protein or carbohydrates may help improve absorption. Many people mix creatine into their post-workout shake for convenience.
There’s no negative interaction between creatine and these supplements, making them easy to stack as part of your daily training and recovery routine.
References
1. Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?
Some individuals may experience mild, temporary gastrointestinal upset when supplementing with creatine, although this is not commonly reported.
In fact, a 2008 creatine supplementation study(1) concluded there is no reason to believe that short-term oral creatine supplementation for 28 days had any detrimental effect on the GI tract if taken in a recommended amounts.
If you are concerned and to reduce the risk of GI issues, it's recommended to skip the loading phase, use a lower-dose, longer-duration supplementation protocol, take creatine with meals, and avoid combining it with high-fiber foods or supplements that can cause GI discomfort (e.g., sodium bicarbonate).
Experimentation with creatine supplementation should be done in the off-season.
References
1. Res Sports Med. 2008;16(1):15-22. doi: 10.1080/15438620701693280. Sergej M Ostojic 1, Zlatko Ahmetovic Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?
