Creatine, Simplified

Creatine has more research behind it than almost any supplement on the shelf, and somehow it's still wrapped in confusion: loading phases, timing windows, cycling on and off. The truth is far simpler. Here's the version without the noise.

What creatine actually is

Creatine is a compound your body already makes and stores in your muscles. You also get it from food, mainly red meat and fish. It isn't a stimulant and it isn't a steroid. It's a natural part of how your muscles produce energy.

What it does

Your muscles use a molecule called ATP for quick, hard efforts: a heavy lift, a sprint, a final push. Creatine helps top up the system that regenerates that energy, which is why it's so well studied for strength and power. It supports normal muscle function as part of your daily intake.

How much, and when

Five grams a day. That's it. You don't need a loading phase, and timing matters far less than consistency. Take it every day and your muscle stores stay topped up. Miss the odd one and nothing falls apart.

The bloat myth

Creatine draws a little extra water into your muscle cells, which is part of how it works rather than a side effect to fear. It isn't the puffy look people imagine, and it isn't water sitting under your skin.

Why we built it into the sachet

Most people quit creatine not because it stops working, but because a separate tub is one more thing to remember. We put a full 5g dose into every HIIT sachet, alongside your electrolytes, so it just happens as part of a habit you already have.