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Creatine
Creatine monohydrate in whichever format fits you. Discover the unflavored powder with the Creapure seal, watermelon-lime flavored creatine, 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; for long outings you'll also find it as a gel. Our own brand, with the grams per serving on every product page.
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Creatine monohydrate
Three grams a day, no mystery
Creatine monohydrate, Creapure or flavored
Creatine is a compound the body stores in muscle as phosphocreatine, the reserve that regenerates ATP in maximum efforts lasting a few seconds. It works by accumulation: what counts is what you take every day, not what you take right before training.
Shop creatineSeveral formats
Unflavored and flavored powder, gel, bar, all-in-one, and protein
Unflavored or flavored
Watermelon-lime for water, unflavored for mixing
3g a day
That's 3.41g of monohydrate, the label conversion
Our own brand
Grams of creatine per serving on every product page
How to choose by your goal
Creatine has its place in short, maximum efforts that repeat. Outside that, it isn't the priority.
Strength and high intensity
Regulation (EU) No 432/2012 authorizes a single claim: 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 pattern the claim describes. 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
Per AESAN, the EU also authorizes a second claim for adults over 55: 3g daily enhances the effect of strength training, with three weekly sessions at 65-75% of 1RM.
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 gram and the only one that lets you measure the dose with a scoop. It has no taste, so it dissolves into any drink or yogurt.
Flavored powder
Flavored powder goes down with just water, and that's what makes it easy not to miss a day. This category's flavor is watermelon-lime, with magnesium and amino acids.
Gel with creatine
Gels with creatine deliver 3g of creatine monohydrate per sachet and need no water or scoop; they come in strawberry and lemon. They work well away from home, when there is nothing to measure with.
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. Check that the serving reaches 3g of creatine.
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, though it doesn't always reach 3g.
Monohydrate, hydrochloride, or citrate
The difference is how much creatine each gram of powder delivers. 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, the highest of the three forms, and it's the most studied. It's the reference the others are measured against.
Less creatine
Citrate
Creatine citrate delivers 40.6%: less than half of monohydrate. It's 1.55 times more soluble: the difference shows in the glass, not in 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. It takes 3.41g of monohydrate to deliver 3g of creatine. 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
The Creapure seal identifies the origin of the monohydrate. It's not mandatory, but it tells you where the powder comes from: if the label gives neither origin nor chemical form, you're buying blind.
What rules a product out
Rule out creatine ethyl ester as the main form: it breaks down fast into creatinine in the stomach. And rule out servings that don't reach 3g: below that, the authorized claim doesn't apply.
How to take it: 3g of creatine a day, at whatever time is easy for you to stick to, rest days included. There's no magic hour and no need to cycle it. If you already take something right after training, add it to your post-workout supplementation; the comparison is in creatine vs protein.
Creatine FAQ
Which creatine format should I get?
If you're after the lowest cost per gram, unflavored powder. If you'd rather take it with just water, flavored powder. If you eat out often, the gel or the bar. And if you want a single serving with electrolytes, magnesium, and collagen, the all-in-one formula.
What flavors does creatine come in?
The powder comes unflavored and in watermelon-lime. The gels with creatine come in strawberry and lemon. The flavor changes what you take it with and little else: the grams of creatine per serving are whatever each product page states.
Which type of creatine is best?
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. Per AESAN, there's no clear evidence that the alternative forms are more bioavailable, effective, or safe.
Do I need the Creapure seal?
No. It's a seal of origin, not a legal requirement. A creatine without it can be perfectly correct monohydrate: what should never be missing from the label is the chemical form and the grams of creatine per serving. The seal adds traceability, not a different dose.
How long does a tub of creatine last?
Divide the grams in the pack by 3.41, the amount of monohydrate that delivers 3g of creatine a day. A 150g tub lasts about 44 days; a 250g one, about 73. Compare cost per day, not per tub.
Can you take creatine, collagen, and magnesium together?
Yes, there's no described incompatibility: creatine is stored in muscle, collagen is a structural protein, and magnesium is a mineral. That's exactly what the category's all-in-one formula combines. The other two, in collagen, magnesium, and vitamin C.
How much creatine should I take a day?
Three grams of creatine a day. That's the amount Regulation (EU) No 432/2012 requires to use the authorized claim, and the one AESAN considers acceptable in healthy adults. The guideline doesn't change by sex or body weight.
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.
Who shouldn't take creatine?
The authorized claim targets adults doing high intensity exercise: outside that scenario, no effect has been shown. Food supplements aren't intended for minors, pregnancy, or breastfeeding. With kidney disease or on medication, check with a healthcare professional first.
Does creatine cause water retention or bloating?
Water retention is the most documented effect, but it's tied to high loading doses: around 0.3g per kilo a day for 5 to 7 days, per AESAN. At the usual dose of 3g daily, with no loading phase, that scenario doesn't apply.
Does creatine build muscle mass?
No claim authorized in the EU attributes muscle mass to creatine: the only one covers physical performance in successive bursts of short-term, high intensity exercise. The ones with an authorized claim for a growth in muscle mass are proteins.