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Creatine
Creatine is one of the most researched supplements there is, with strong evidence for strength, power, muscle and even brain health. It is inexpensive, safe for long-term use, and useful for far more than just lifters.
About this range
Creatine: what to know
Creatine monohydrate is one of the most researched sports nutrition ingredients on the market, and it's a staple for anyone lifting weights, sprinting, or training for strength and power. It works by helping muscle cells regenerate energy faster during short, high-intensity efforts, which is why it's popular with gym-goers, strength athletes, and team-sport players alike. Look for creatine monohydrate as the base ingredient — it's the most studied form and the one most training programmes are built around.
Our creatine range covers monohydrate options from New Zealand and international brands, including Inception Labs Creatine Monohydrate 500g, formulated as a straightforward, unflavoured monohydrate for mixing into water, juice, or a shake alongside a balanced training and nutrition plan. If you're comparing creatine products, dosage per serve, mesh/particle size, and third-party testing are worth checking alongside price per gram.
- Standard serving is typically 3-5g per day, taken any time, with or without training
- Creatine monohydrate can be taken daily and doesn't need to be cycled for most users
- Mixes best into fluid and can be added to a post-workout shake or plain water
As with any supplement, creatine is best used to support training alongside a healthy diet and lifestyle, not as a replacement for either.
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Common questions
Questions about shopping Creatine
What to compare, how availability works and what to check before you choose.
Do I need to load creatine?
No. Loading (around 20g a day for a week) just fills your muscles faster. A steady 3 to 5g a day gets you to the same place in a few weeks, with less chance of that bloated feeling.
Which creatine should I buy?
Creatine monohydrate. It is the most researched, the most effective and the best value. The fancier forms cost more without doing more for most people.
When is the best time to take it?
Any time of day works. Being consistent matters far more than timing, so many people just add it to their daily protein shake so they do not forget.