Common
questions.

Creatine works by accumulating in your muscles and brain over time. Most people notice a difference in training performance and recovery around week 3–4. Some notice sharper mental clarity around the same time. The full effect builds over 28 days of daily use — consistency matters more than timing.

The standard recommended daily dose of creatine is 3–5g. One can gives you a solid daily amount. For a full therapeutic dose, drink two cans per day. We chose 500ml as the format because we wanted it to be a proper drink — one you'd actually finish every day — not a shot you force down. Daily compliance is everything with creatine.

Possibly a little in the first week. Creatine draws water into muscle cells, which can add 0.5–1 kg temporarily. This is water inside your muscles, not fat, and it has no visible effect on how you look. For most people it goes unnoticed. If you're in a weight-class sport or track your weight carefully, it's worth knowing.

Yes. The research on women is expanding fast and consistently shows benefits that are equal to or greater than in men. Women have naturally lower baseline creatine stores, which means supplementation has more room to work. A 2025 randomised controlled trial found creatine reduced brain fog and improved reaction time in perimenopausal and menopausal women. If you're pregnant or breastfeeding, consult your doctor first.

Yes. Creatine monohydrate is synthetically produced and contains no animal ingredients. If you follow a plant-based diet, supplementation is arguably more important — the only dietary source of creatine is meat and fish. Without it, your baseline creatine stores are 20–25% below average, and the gains from supplementation are proportionally larger.

No concern at standard doses. Over 20 years of research — including in people with pre-existing kidney conditions — have found no adverse effect on kidney function. This concern stems from creatinine (a metabolic byproduct that sounds similar to creatine) showing up in bloodwork. They're different molecules. If you have pre-existing kidney disease, consult your doctor before starting any supplement.

No. The old loading protocol — 20g per day for a week — produces faster saturation but identical long-term results. A daily dose of 2.5–5g reaches full effect within 28 days. Skip the loading phase. Just drink one bottle daily.

It's fine. Creatine stores don't deplete overnight. Missing a day won't reset your progress — just pick it up again the next day. This is a daily habit, not a protocol with rules.