Pure Creatine Monohydrate
Regular price
£20.00
The most researched supplement in sport — and also one of the simplest. Pure creatine monohydrate, nothing else. No flavourings, no fillers, no additives. Just 3–5g a day, every day, mixed into whatever you're already drinking.
Creatine monohydrate is a naturally occurring compound found in small amounts in meat and fish, and produced by the body from amino acids. It's stored in the muscles and used as a rapid energy source during short, intense physical efforts.
Creatine is one of the most studied supplements in existence — decades of research across thousands of studies, in populations ranging from elite athletes to older adults. The evidence for its effectiveness is unusually consistent for the supplement category.
This is pure creatine monohydrate. One ingredient. Nothing else in the bag.
Creatine and protein work through entirely different mechanisms, which is exactly why they complement each other well.
Protein supports muscle repair, recovery and growth by providing the amino acids your muscles need to rebuild after exercise. Creatine supports the energy system that powers the work itself, particularly during high-intensity or strength-based efforts.
Taking both means you're supporting the full picture: the energy to train effectively, and the nutrition to recover from it. Neither replaces the other.
Most people find it easiest to add creatine to their Protein & Fibre shake. It dissolves cleanly, has no taste of its own, and means one less thing to remember.
Take 3–5g per day, every day. Consistency matters more than timing — creatine works by building up in the muscles over time, so daily intake is more important than taking it at a specific moment.
Mix it into water, into your Protein & Fibre shake, or into any other drink. It dissolves easily and has no flavour, so it won't change what you're drinking.
You don't need a loading phase. A consistent daily dose of 3–5g will reach effective muscle saturation within three to four weeks.
Creatine is relevant beyond competitive sport. Research has looked at its role across a wide range of populations and contexts — including older adults interested in maintaining muscle mass and physical function, and people who eat little or no meat and therefore have lower baseline creatine levels from diet alone.
If you eat a plant-based diet, your dietary creatine intake is effectively zero. Supplementation is the most straightforward way to maintain normal muscle creatine levels.
Regular price
£20.00
The most researched supplement in sport — and also one of the simplest. Pure creatine monohydrate, nothing else. No flavourings, no fillers, no additives. Just 3–5g a day, every day, mixed into whatever you're already drinking.
Creatine monohydrate is a naturally occurring compound found in small amounts in meat and fish, and produced by the body from amino acids. It's stored in the muscles and used as a rapid energy source during short, intense physical efforts.
Creatine is one of the most studied supplements in existence — decades of research across thousands of studies, in populations ranging from elite athletes to older adults. The evidence for its effectiveness is unusually consistent for the supplement category.
This is pure creatine monohydrate. One ingredient. Nothing else in the bag.
Creatine and protein work through entirely different mechanisms, which is exactly why they complement each other well.
Protein supports muscle repair, recovery and growth by providing the amino acids your muscles need to rebuild after exercise. Creatine supports the energy system that powers the work itself, particularly during high-intensity or strength-based efforts.
Taking both means you're supporting the full picture: the energy to train effectively, and the nutrition to recover from it. Neither replaces the other.
Most people find it easiest to add creatine to their Protein & Fibre shake. It dissolves cleanly, has no taste of its own, and means one less thing to remember.
Take 3–5g per day, every day. Consistency matters more than timing — creatine works by building up in the muscles over time, so daily intake is more important than taking it at a specific moment.
Mix it into water, into your Protein & Fibre shake, or into any other drink. It dissolves easily and has no flavour, so it won't change what you're drinking.
You don't need a loading phase. A consistent daily dose of 3–5g will reach effective muscle saturation within three to four weeks.
Creatine is relevant beyond competitive sport. Research has looked at its role across a wide range of populations and contexts — including older adults interested in maintaining muscle mass and physical function, and people who eat little or no meat and therefore have lower baseline creatine levels from diet alone.
If you eat a plant-based diet, your dietary creatine intake is effectively zero. Supplementation is the most straightforward way to maintain normal muscle creatine levels.
What people are saying
"No flavour, no aftertaste, and it mixes easily into whatever I'm having (usually a smoothie"
"Been using this after strength sessions and feel like I bounce back quicker."
"Nice clean powder without the artificial junk added. And the creatine is so effective for my brain fog!"
"Your creatine monohydrate is superb!"
Protein & Creatine
Complement Each Other
Protein Supports Recovery & Repair
Protein provides the amino acids your muscles need to rebuild after physical effort. It's the material your body uses to repair and maintain muscle tissue — after the work is done.
Creatine Supports Your Energy
Creatine is stored in the muscles and used as a rapid energy source during physical effort. It supports the system that powers the work itself, not the recovery from it.
Worth knowing
This isn't just
a gym supplement
Creatine has a branding problem. Decades of marketing aimed at bodybuilders have made it feel like something only for people who spend their lives in the gym. The research tells a different story.
Creatines relevance extends well beyond performance. Research has looked at its role in healthy ageing and muscle maintenance across all activity levels, not just elite sport.
Active but not a gym-goer
Walking, cycling, yoga, swimming — creatine supports the energy system used during any form of physical effort, not just resistance training.
Plant-based or low meat diet
Dietary creatine comes almost entirely from meat and fish. If you eat little of either, supplementation is the only reliable way to maintain normal muscle creatine levels.
45 and over
Maintaining muscle mass becomes increasingly important with age. Research has explored creatine's role in supporting muscle maintenance in older adults alongside regular movement.
The only form worth taking
Pure Creatine
Monohydrate.
3-5g
per Serving
Standard daily dose
140
Servings
per 500g bag
1
Ingredient
That's everything
0
Additives
No fillers. No flavourings.
The evidence
Decades Of Research
One Consistent Answer
Study after study, across populations from older adults and plant-based eaters to recreational exercisers, has found the same things: creatine monohydrate reliably increases muscle creatine stores, supports physical performance during high-intensity effort.
500+
Studies
Published studies on creatine monohydrate and exercise performance
30+
Years
of documented research across a wide range of populations
3-5g
Serving
Daily dose used consistently across the research literature
Keep Your Creatine Company
Pick Your Flavour
Creatine Questions Answered.
USE
Do I need to load creatine?
No. A loading phase — taking 20g per day for five to seven days — will saturate muscle creatine stores faster, but the end result is the same as a consistent 3–5g daily dose over three to four weeks. Most people find a steady daily dose easier to maintain and just as effective over time.
USE
When should I take creatine?
Consistency matters more than timing.
Taking it at the same time each day, whether that's morning, pre-workout, or mixed into your Protein & Fibre shake, is more important than any specific window.
Pick a time that fits your routine and stick to it.
EXERCISE
Does creatine work without exercise?
Creatine's primary role is supporting the energy system used during physical effort. Its effects are most pronounced in the context of resistance training or high-intensity exercise.
That said, research has explored its relevance in other contexts — including cognitive function and healthy ageing — though evidence in those areas is less established than in exercise performance.
SAFETY
Is creatine safe to take every day?
Creatine monohydrate has been extensively studied for safety over decades of research.
Daily supplementation at 3–5g is well tolerated in healthy adults. If you have any pre-existing health conditions or take medication, consult your GP before starting any supplement.
DIETARY
Will create cause bloating or water retention?
Some people experience mild water retention during the first week or two of supplementation, as creatine draws water into muscle cells. This typically settles. It's distinct from the bloating caused by additives in many protein powders — creatine itself has one ingredient.
Protein & Fibre
Can I take creatine with Protein & Fibre?
Yes — and it's probably the easiest way to take it. Add 3–5g to your Protein & Fibre , shake, and it dissolves cleanly with no effect on taste or texture.