Perform
Creatine Monohydrate
- Informed Sport Tested: Our Creatine is third party tested to WADA standards so you can be assured that this product is suitable for top level athletes.
- 100% Pure Creatine Monohydrate: Nothing has been added to this Creatine Monohydrate so you know you are getting the best quality powder.
- Performance Boost: Creatine Monohydrate is one of the most studied supplements and has been proven to improve strength and performance over time.
100% Creatine Monohydrate
Take 3 g with water or beverage of your choice.
Consume once daily preferably before training.
After 8 weeks of continued use, take 1 week off and repeat the cycle.
Note: While we strive to ensure that all serving measurements are accurate using Perform scoops, these are only approximate and are not a substitute for using a weighing device.
Pairs Well With
Blue Label Whey
Clear Whey Isolate
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Frequently Asked Questions
What is creatine monohydrate?
Creatine monohydrate is a naturally occurring compound made from amino acids (arginine, glycine, and methionine). It's one of the most researched and effective supplements for enhancing strength, muscle mass, and athletic performance. "Monohydrate" refers to its most studied and widely used form, where each creatine molecule is bound to a water molecule.
What does creatine do in the body?
Creatine helps replenish ATP (adenosine triphosphate), the body's main source of energy for high-intensity activities like sprinting or weightlifting. By increasing your muscles' creatine stores, it allows you to perform better in short bursts of intense effort and recover faster between sets.
How much creatine should I take per day?
Standard maintenance dose: 3–5 grams per day.
When is the best time to take creatine – before or after a workout?
While creatine builds up over time (not instantly), some studies suggest post-workout may be slightly more effective, especially when taken with a carb/protein meal to aid absorption. However, the most important factor is consistency—take it daily at whatever time you’ll remember.
What are the benefits of taking creatine?
- Increases muscle strength and power
- Enhances performance in high-intensity training
- Promotes muscle growth
- Improves recovery between sets and workouts
- May support brain function and cognitive health
- Helps with cellular hydration and muscle fullness
Does creatine improve endurance or just strength?
Creatine mainly improves short-duration, high-intensity performance (e.g., lifting, sprinting). It has also recently been shown to help improve long-distance endurance (like marathon running).
Should I take creatine if I’m cutting or trying to lose fat?
Yes. Creatine can help preserve muscle mass and strength during a calorie deficit. While some people initially retain water (intracellularly, not bloating), it doesn’t hinder fat loss and may support better workouts, helping you maintain performance while cutting.
Is creatine vegan or vegetarian friendly?
Yes. Our creatine monohydrate is 100% vegan. This makes it beneficial for vegetarians and vegans, who often have lower natural creatine stores due to lack of dietary meat.
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Creatine Monohydrate Product Information
Creatine Monohydrate can support muscle growth, development and power output
Creatine Monohydrate is a high quality source of creatine that can benefit anyone who is looking for improvements to their training. It can be used by body builders, strength trainers or athletes looking to increase lean mass, strength and maximise power. It has been found to be particularly beneficial for sports which require repeated sprints or exercise which taxes the anaerobic energy system such as power based exercise.
Short term creatine supplementation (20 to 25 g per day for 4 to 7 days) can increase total creatine content by between 15 to 30% and phosphocreatine stores by 10 to 40%. The increased availability of creatine and phosphocreatine in the muscle may maintain ATP levels during high-intensity exercise and facilitate ATP (Adenosine triphosphate) recovery post intense exercise.
Why choose Creatine Monohydrate ?
Creatine can increase the intensity and length of muscular contraction during short term high intensity exercise. By participating in appropriate training and consuming a suitable diet, maximal strength, sprint performance and maximal effort muscle contractions can be improved by the supplementation of creatine; desirable for any athlete striving to increase their competitive advantage.
Creatine supplementation has been found to be particularly beneficial for sports which require repeated sprints or exercise which taxes the anaerobic energy system such as power based exercise. During high intensity exercise athletes rapidly deplete phosphocreatine muscle stores and this limits exercise intensity. Creatine supplementation can increase training intensity and training volume allowing athletes to recover quicker between training sets allowing for greater training adaptations.
Creatine is naturally derived from foods such as meat and fish; it is also formed in the liver and kidneys from various amino acids such as methionine, arginine and glycine. Creatine can greatly increase rates of recovery due to the support of protein synthesis, the role it takes in rehydration and also the replenishment of phosphocreatine in the muscle cells.
Creatine is one of the most extensively researched and widely used supplements available to athletes and has been found to be safe and effective for improving performance.
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