Creatine for strength and power training
If you lift, sprint, throw, jump, or do anything that demands repeated short, hard efforts, creatine is one of the few supplements with a straightforward, evidence-based claim behind it.
What "successive bursts of short-term, high intensity exercise" actually means
The authorised claim for creatine uses precise language, and it is worth understanding what that language describes.
"Successive bursts" means repeated efforts — a set of squats followed by another set, a series of sprints, repeated jumps, multiple rounds of a lift. Not a single effort in isolation.
"Short-term, high intensity" means the kind of work that relies heavily on the phosphocreatine energy system: efforts lasting roughly 1–10 seconds at near-maximal output. A 100m sprint. A heavy deadlift set. A plyometric circuit. The repeated nature of training — set after set, session after session — is exactly the context the claim describes.
This is not endurance. It is not steady-state cardio. It is the kind of training most people reading this page are already doing.
The authorised claim
"Creatine increases physical performance in successive bursts of short-term, high intensity exercise."
This is an EU-authorised health claim, permitted under retained UK food law. It is the only claim we make about creatine on this page. We have not paraphrased it, strengthened it, or added anything to it.
The conditions of use that apply to this claim are straightforward:
| Condition | Detail |
|---|---|
| Daily intake | 3g of creatine per day |
| Target population | Adults performing high-intensity exercise |
| Frequency | Every day — including rest days |
3g daily, every day
Creatine works by saturating the phosphocreatine stores in your muscles. That saturation takes time to build and requires consistent daily intake to maintain. Missing rest days undermines the mechanism — your muscles do not stop needing creatine topped up just because you are not training.
The claim dose is 3g per day. Our micronised creatine monohydrate powder comes with a 5g scoop. You can use a level 3g measure, or use the 5g scoop and know you are comfortably above the threshold. Either works. Our creatine power boost tablets are 1000mg each — three tablets gives you exactly 3g.
Timing within the day does not matter. Morning, pre-training, post-training, before bed — pick whichever fits your routine and stick to it. Consistency is what matters, not the clock.
The powder is micronised, so it disperses into 150–250ml of water, juice or a shake without the gritty residue you get from standard monohydrate. Stir or shake briefly and it is done.
No loading phase required
Loading — taking 20g or more per day for the first five to seven days — is a method some people use to reach muscle saturation faster. It works, in the sense that it shortens the time to full saturation.
It is not required.
At 3g per day, muscle stores reach the same level of saturation. It takes a few weeks rather than a few days, but the end state is the same. Loading also tends to cause gastrointestinal discomfort in some people, which is a reasonable argument for skipping it.
Start at 3g daily. Keep going. That is the protocol the authorised claim is based on.
19p a day
The 300g tub contains 100 days of creatine at the 3g claim dose. It costs £18.99. That is 19p per day.
Creatine monohydrate is not an exotic ingredient. It is one of the most studied compounds in sports nutrition, and it has been generic for a long time. There is no reason it should be expensive. We source pharmaceutical-grade monohydrate, micronise it for mixability, and price it plainly.
Prefer tablets? The creatine power boost is available if you would rather not carry a tub or measure a scoop.
Do not exceed the recommended daily dose. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.