WHAT'S CREATINE?
It's one of the most researched supplements going, and it's not just for gym bros.
WHAT IT ACTUALLY DOES
MORE IN THE SHORT, SHARP BITS
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.
STRONGER, LATER IN LIFE
For adults over 55, daily creatine enhances the effect of resistance training on muscle strength.
STILL BEING STUDIED
Creatine is one of the most studied supplements going, and scientists keep finding new things to look at. These are early days: research in progress.
THE BRAIN
Scientists are studying creatine and the brain, including memory and tiredness.
WOMEN'S HEALTH
Researchers are looking at creatine across the menstrual cycle, perimenopause and menopause, often alongside strength training.
AGEING WELL
Studies are exploring how creatine and strength training work together as we get older, beyond muscle strength alone.
PLANT-BASED DIETS
Creatine mostly comes from meat and fish, so vegetarians and vegans tend to have lower stores. Researchers are looking at what that means.
WHO IT'S FOR
ALREADY IN THE GYM
Your daily 3g of creatine, with 10g protein, and none of the gritty shake.
FIVE-A-SIDE, PADEL, NETBALL
Sprints, smashes and sharp turns are the short, high-intensity bursts creatine helps with.
OVER 55 AND LIFTING
Pair a square a day with your strength sessions, whether that's the gym, pilates with weights or a class.
WORKERS
BUSY, NOT A GYM PERSON
Students, shift workers, parents. No tub to remember and no scoop to measure. Just one square, whenever.