What is Creatine?

Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.⁠ Studies consistently reveal that creatine supplementation exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities, in addition to potentiating exercise training adaptations. ⁠

Creatine Types

Creatine Monohydrate is extensively studied, while other common creatine variants like creatine ethyl ester, phosphate, liquid, and creatine magnesium chelate have not undergone as much rigorous research.

Creatine FAQ

Benefits of taking creatine?

Creatine supplementation can lead to improved exercise performance, increased strength, enhanced muscle growth, and quicker muscle recovery after workouts. It may also provide cognitive benefits and support brain health.

Is creatine safe to use?

Yes, creatine is considered safe for most individuals when used as directed. It has been extensively researched and widely used in the fitness community for several decades without significant adverse effects.

Can women use creatine too?

Yes, creatine can be used by both men and women. It offers similar benefits for strength, performance, and muscle growth to both genders.

Creatine Health Benefits

Creatine Health Benefits

What other health benefits does Creatine offer?

Did you know?

Creatine and Concussion

Creatine and Concussion

Research has shown that Creatine may also be beneficial for those who have suffered a concussion. One study was conducted by researchers at the University of British Columbia and published in the journal Brain Injury.

  • Creatine supplementation offers promising potential for enhancing brain function and recovery. (1)

  • Extensively studied for its positive effects on skeletal muscles, Creatine has shown to improve exercise performance, strength, and muscle mass. (2)⁠

  • Creatine could also have a significant impact on cognitive processing and post-brain injury rehabilitation.⁠ (3)

Did you know?

Creatine and Anti-ageing

Creatine and

Anti-ageing

Research has shown that creatine supplementation can enhance mitochondrial function, protein deposition, and muscle health in older adults, which is a key factor in the aging process.

5-15%

concentration of creatine in the brain increased(*)

5-10%

increase in exercise performance capacity(**)

(*) Dechent P, Pouwels P, Wilken B, et al. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. Am J Physiol 1999;277(3):R698-R704.
(**) Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).

How to use Creatine

Choose a high-quality Creatine Monohydrate⁠

A reputable and high-quality Creatine Monohydrate can guarantee safety and efficacy.

Choose A High-Quality Creatine Monohydrate⁠

A reputable and high-quality Creatine Monohydrate can guarantee safety and efficacy.

Determine your dosage with a professional fitness coach⁠

To know the appropriate dosage tailored to your specific needs and fitness goals or follow the product’s label.

Determine your dosage with a professional fitness coach⁠

To know the appropriate dosage tailored to your specific needs and fitness goals or follow the product’s label.

Mix with water or beverage

Simply mix the recommended dose of Creatine Monohydrate into water or your favourite beverage for easy consumption.

Mix with water or beverage

Simply mix the recommended dose of Creatine Monohydrate into water or your favourite beverage for easy consumption.

Take it anytime-before, during, or after a workout

Creatine Monohydrate can be taken at any time, but many people prefer taking it before a workout to potentially enhance performance.

Take It Anytime-Before, During, Or After A Workout

Creatine Monohydrate can be taken at any time, but many people prefer taking it before a workout to potentially enhance performance.

Stay hydrated

It’s essential to maintain adequate hydration while using Creatine Monohydrate, as it may increase the body’s need for water.

Stay Hydrated

It’s essential to maintain adequate hydration while using Creatine Monohydrate, as it may increase the body’s need for water.

Be consistent

Some individuals may start experiencing noticeable effects within a few weeks, while others may take a little longer. Consistency is key to experiencing the benefits of Creatine Monohydrate.

Be Consistent

Some individuals may start experiencing noticeable effects within a few weeks, while others may take a little longer. Consistency is key to experiencing the benefits of Creatine Monohydrate.

Is Creatine right for me?

Ever wonder if it is a good fit for you?

If you are a young athlete looking to build lean muscle tissue, creatine may be a suitable supplement for you.

Several studies have shown that creatine supplementation can be particularly beneficial for athletes engaged in activities that require short bursts of intense effort. It may help improve strength, power, and overall exercise performance, ultimately contributing to increased muscle mass when combined with appropriate training.

If you have had a concussion or are experiencing cognitive processing issues, it is essential to approach creatine supplementation with caution and seek professional medical advice before considering its use.

If you are between the ages of 30-50 and are looking to maintain your strength, creatine supplementation may offer some benefits.

By supplementing with creatine, you may experience improved muscle function, increased muscle mass, and enhanced strength, which can be particularly beneficial for maintaining an active lifestyle and performing daily activities with ease.

If your competitive event or sport involves bursts of explosive movements, such as sprinting, jumping, weightlifting, or other power-based activities, creatine can be beneficial in improving your performance.

Several studies have shown that creatine supplementation can lead to increased muscle strength, power, and overall exercise performance.

If you are experiencing age-related muscle loss and want to maintain your muscle mass as you get older, creatine supplementation may be a potential option worth considering.

Creatine has been studied for its potential benefits in supporting muscle health in older individuals. By supplementing with creatine, you may experience improved muscle function, increased muscle mass, and enhanced strength. This can contribute to maintaining an active lifestyle, performing daily activities with ease, and reducing the impact of sarcopenia on your overall well-being.

If you sit for more than 6 hours per day, creatine supplementation may not directly address the sedentary behavior itself, but it could still offer benefits in certain contexts.

Creatine is most well-known for its role in supporting energy production during high-intensity, short-duration exercises, such as weightlifting and sprinting. While it may not have a direct impact on reducing sedentary behavior, it can be beneficial for individuals who engage in regular physical activity, including structured exercise routines, sports, or active hobbies.

If you play a start and stop sport like hockey, lacrosse, or pickleball, creatine supplementation may be beneficial to enhance your performance in these activities.

Creatine has been extensively studied in the context of sports performance, and numerous studies have shown that it can be particularly effective in activities that involve repeated bouts of explosive movements.

If you engage in high-intensity interval training (HIIT) workouts, creatine supplementation may be beneficial to enhance your performance and support your training goals.

By increasing the creatine stores in your muscles, creatine can help you maintain energy levels during the intense intervals, allowing you to perform at a higher intensity and potentially extend the duration of your high-intensity efforts.

Furthermore, creatine may aid in the recovery process after HIIT workouts by replenishing the energy stores in your muscles, potentially reducing muscle fatigue and promoting faster recovery between training sessions.

4EverFit Creatine

Creatine Monohydrate

A pure pharmaceutical grade creatine micronized for easy mixing with liquids

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Creatine Blast

Pure Creatine Monohydrate with an advanced electrolyte mineral matrix

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