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Creatine
Creatine monohydrate in whichever format fits you. Discover the unflavored powder, flavored creatine in watermelon-lime or blue raspberry, the gel, and the all-in-one with electrolytes, magnesium and collagen. Choose it and take it every day, whether you train or not.
The unflavored powder dissolves in your shake, your coffee, or your juice, without changing the taste. The gel and the bar stay in your bag for the weekend away from home, when there's no tub or scoop at hand.
Training for strength? Start with the powder, the one that lets you measure the exact dose. Already drink a shake when you finish? Check out protein with creatine; if you'd rather not carry a tub, you'll also find it as a gel. Our own brand, with the CreaLab™ formula in the flavored powder and the grams per serving on every product page.
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Creatine monohydrate
Three grams a day, no mystery
What creatine is and what it's for
Creatine is a compound the body makes from arginine, glycine and methionine and stores almost entirely in muscle, two-thirds of it as phosphocreatine: the reserve that regenerates ATP in maximum efforts lasting a few seconds. That's why the authorized claim for people who train covers successive bursts of short-term, high intensity exercise.
Shop creatineSeveral formats
Unflavored and flavored powder, gel, bar, all-in-one, and protein
Unflavored or flavored
Watermelon-lime or blue raspberry for water, unflavored for mixing
3g a day
The amount in the authorized claim
CreaLab™ formula
Creatine with magnesium and amino acids in the flavored powder
How to choose by your goal
Its ground is short, maximum efforts that repeat. Outside that, it isn't the priority.
Strength and high intensity
Regulation (EU) No 432/2012 lists the claim for people who train: creatine increases physical performance in successive bursts of short-term, high intensity exercise, with 3g a day in adults who train that way.
Intermittent sports
Padel, football, or CrossFit repeat maximum efforts of a few seconds with short breaks: the kind of effort the authorized claim refers to. The dose doesn't change with the sport.
Endurance, in the background
In running, cycling, or trail running, water and carbohydrate take the lead. Start with hydration and gels: creatine stays as support to your strength work.
From age 55
For adults over 55, Implementing Regulation (EU) 2017/672 adds another: daily creatine consumption can enhance the effect of resistance training on muscle strength. It calls for 3g a day and training with weights at least three times a week, for several weeks, at 65-75% of 1RM or more.
The formats you'll find here
Each format changes the logistics of your daily serving, not the effect of the 3g. The pack combines several.
Unflavored powder
Unflavored powder is the reference format: the lowest cost per day. It has no taste, so it mixes into any drink or into yogurt.
Flavored powder
It goes down with just water, and that's what makes it easy not to miss a day. You'll find it in watermelon-lime and blue raspberry; CreaLab™ watermelon-lime adds magnesium and amino acids.
Gel with creatine
Gels with creatine deliver 3g of creatine per sachet, in strawberry and lemon, and need no water or scoop: they work well away from home.
All-in-one
The all-in-one formula combines electrolytes, magnesium, and collagen in a single serving, for anyone who doesn't want four separate tubs.
Protein or bar
Protein powder with creatine fits if you already drink a shake right after training. The bar covers the day you eat out.
Monohydrate, micronized, or hydrochloride
What changes is how much creatine each gram of powder delivers, or how well it dissolves. The percentages are from AESAN.
More soluble
Hydrochloride
Creatine hydrochloride delivers 78.2% creatine per gram. It dissolves faster, but AESAN sees no clear evidence that it beats monohydrate on bioavailability, effectiveness, or safety.
The reference
Monohydrate
Creatine monohydrate delivers 87.9% creatine per gram, more than hydrochloride, and it's the most studied form: the reference the others are measured against.
Finer
Micronized
Micronized creatine is monohydrate milled to a finer particle: it dissolves better in the glass and delivers the same 87.9% creatine per gram. It changes the texture, not the dose.
What to check before you buy
Three label criteria, in order, and one that rules a product out.
Grams per serving
What you're buying is grams of creatine per serving, not the weight of the tub. If the label only gives the total weight, you're missing the number.
Chemical form
Check that the main form is monohydrate: it delivers the most creatine per gram of powder and is the most studied. The alternatives change the solubility, not the dose.
Traceability of the powder
A manufacturer's quality seal isn't mandatory. What should never be missing is the chemical form and the grams of creatine per serving: without them, you're buying blind.
What rules a product out
Rule out creatine ethyl ester as the main form: per AESAN, it breaks down fast into creatinine in the stomach, which muscle can't use.
Creatine FAQ
Creatine powder, capsules, or gummies?
Whichever gets you to your daily amount without skipping days. Powder is the cheapest per day; with capsules or gummies, count how many units it takes. Here you'll also find it as a gel and a bar, which need no water or scoop, like a gummy.
Flavored or unflavored creatine?
Unflavored barely tastes of anything and mixes into a shake, juice or yogurt; flavored is designed to be taken with just water. The flavored powder comes in watermelon-lime (CreaLab™) and blue raspberry; the gels with creatine, in strawberry and lemon.
What's the best creatine?
Monohydrate: it delivers 87.9% creatine per gram, against 78.2% for hydrochloride or 40.6% for citrate, and it's the most studied form. Micronized or not, with a seal or without, the molecule is the same: what the label must give you is the chemical form and the grams per serving.
Do I need the Creapure seal?
No. Creapure® is the brand of creatine monohydrate made by Alzchem in Germany; the seal means the raw material is theirs. It isn't mandatory and doesn't change the molecule or the dose. JustLoading creatine doesn't carry it: its label gives you the chemical form and the grams per serving.
When should I take creatine, before or after training?
Whenever it's easy to repeat every day, rest days included: what counts is the daily serving, not the clock. If it helps you remember, have it with your post-workout shake or with a meal. Creatine and protein, compared in creatine vs protein.
How much creatine should I take a day?
Three grams: that's the amount in the authorized claim, the one AESAN considers acceptable in healthy adults and the usual serving of monohydrate. The ISSN puts maintenance at 3-5g, a little more in larger athletes, but don't exceed the daily serving on the label; the table by body weight is in how much creatine to take daily.
What happens if I take creatine every day?
That's how it's meant to be taken. With 3g daily, muscle stores fill up in about four weeks, with no loading phase and no cycling, per the ISSN, which also documents prolonged use as safe in healthy people.
Can women take creatine?
Yes: the authorized claims refer to adults, with no distinction by sex, and the amount is the same, 3g a day; from age 55, with resistance training, the second claim applies too. During pregnancy and breastfeeding, food supplements aren't intended for you.
Who shouldn't take creatine?
The authorized claims target adults doing high intensity exercise and, over 55, resistance training: outside that, no effect has been shown. Supplements aren't meant for minors, pregnancy, or breastfeeding. With kidney disease or on medication, check with a healthcare professional first.
Does creatine have side effects or cause water retention?
The most cited one is water retention, tied mainly to loading phases (around 0.3g per kilo a day for 5 to 7 days); per AESAN, most studies lasting 5 to 10 weeks don't find it. At 3g daily, AESAN considers creatine acceptable in healthy adults.
Does creatine build muscle mass?
No claim authorized in the EU attributes muscle mass to creatine: the two that exist cover performance in short, intense efforts and, over 55, the strength gained with resistance training. The authorized claim for a growth in muscle mass belongs to proteins.
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