Creatine is a natural compound your body already produces in small amounts and stores in your muscles as phosphocreatine. It helps regenerate ATP - the primary energy source for short, high-intensity efforts like lifting, sprinting, or a hard set of press-ups. Supplementing with 5g a day tops up those stores so you can train harder, recover faster, and get more out of every session.

Consistency matters more than timing. Take 5g every day - training days and rest days - and take it whenever it fits your routine (morning coffee, post-workout shake, with lunch). What builds the benefit is keeping your muscle creatine stores saturated over time.

No. Loading (20g/day for 5-7 days) saturates your muscles slightly faster, but taking 5g daily gets you to the same fully-saturated state in about 3-4 weeks - without the bloating or stomach upset some people get from loading. Simple, steady, consistent wins.

5g a day is the studied, effective dose - one flat teaspoon of Simply Creatine. Larger bodies (say 100kg+) may benefit slightly from 7-10g, but 5g works for the vast majority of people.

No. There's no evidence that your body stops responding to creatine or that you need periodic breaks. Decades of research support daily use at 5g being safe long-term. Take it every day, indefinitely.

You may notice 1-2kg of scale weight in the first few weeks - this is water being pulled into your muscle cells (a good thing, it's how creatine works). It's not fat, and it doesn't make you look bulky. Muscles look fuller and perform better; the "bulk" concern only applies if you're already training and eating heavily to build size.

Absolutely. Creatine is one of the best-researched supplements for women - it supports lean muscle, strength, and recovery without any risk of "bulking up" (that requires a very different level of training and eating). Same 5g/day dose, same benefits.

Creatine monohydrate is one of the most studied supplements in the world - with hundreds of clinical trials over 30+ years showing it's safe for healthy adults at the recommended dose. If you have a pre-existing kidney condition or you're pregnant, check with your GP first.

Add one flat 5g teaspoon to water, juice, or your protein shake. It's micronised - which means it dissolves quickly and mixes clean, no clumping. Unflavoured so it won't affect the taste of whatever you mix it into.

Yes. Simply Creatine is 100% vegan and gluten free. Just one ingredient - micronised creatine monohydrate. No fillers, no flavours, no allergens, no nonsense.