Creatine
About Creatine supplements in NZ
Creatine monohydrate is one of the most studied and effective sports supplements available. It works by increasing phosphocreatine stores in muscles, allowing faster regeneration of ATP — the energy currency used during short, explosive efforts like lifting, sprinting, and HIIT. Creatine has consistently been shown to increase strength, power output, and lean muscle mass.
Creatine — Frequently Asked Questions
3–5g per day is the standard maintenance dose. Some people do a loading phase of 20g per day (split into 4 doses) for 5–7 days to saturate muscles faster, followed by 3–5g daily thereafter. Loading is optional — you'll reach the same saturation either way.
Timing matters less than consistency. Taking creatine post-workout with a meal or shake slightly enhances uptake. Just take it daily at a time you'll remember.
Creatine draws water into muscle cells, which can cause a 1–2kg increase in scale weight initially. This is intramuscular water (inside the muscle) which actually makes muscles look fuller, not bloated.
Yes — creatine is one of the safest supplements available, with decades of research supporting its safety in healthy adults. It is not a steroid and has no proven negative health effects at recommended doses.