News
Why did I gain 10 pounds after taking creatine?
Gained weight on creatine? It is almost always water drawn into your muscle cells, not fat. A UK guide to what the research found and how to manage it.
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Does creatine affect sleep?
An honest UK guide to creatine and sleep. Creatine is not a sleep aid, but research explores how it may support mental performance when sleep runs short.
Learn moreCreatine After 40: What the Research Says
Creatine after 40: research in older adults shows it's beneficial beyond power activities, and an authorised claim recognises daily creatine plus resistance training can increase muscle strength in over-55s. Particularly relevant for women in midlife. The simple 3-5g daily approach explained.
Learn moreWhat Is Creatine and How Does It Work?
What is creatine and how does it work? Creatine is a compound your body makes and stores in muscle as phosphocreatine, where it helps regenerate ATP for short, intense bursts of effort. What the evidence supports (an authorised performance claim), the right dose, and the myths debunked.
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Creatine Loading, Dosing and Saturation
Creatine dosing explained clearly: whether you need to load (optional, only speeds saturation), how much per day (3-5g maintenance), what saturation means, taking it on rest days, and whether you can split the dose.
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Creatine Myths: Kidneys, Steroids & Hair Loss, Honestly
The most common creatine myths debunked honestly: it doesn't harm healthy kidneys (the creatinine confusion explained), it's not a steroid, and the hair-loss claim rests on thin evidence. Plus who should check with a GP.
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Creatine Timing: When to Take It (and Why It Barely Matters)
Creatine timing and usage explained: consistency matters more than timing because creatine saturates muscle stores over time. Loading is optional, take it on rest days too, with food and plenty of water.
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