Creatine monohydrate has been studied more thoroughly than almost anything else in sports nutrition. Hundreds of trials, decades of data, and a rare thing in this industry: an approved health claim you can actually point to.
The claim, stated precisely
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. That is the approved EU wording, and it applies at a daily intake of 3 g. Note what it says — successive bursts, short-term, high intensity. Sprinting and lifting, not a long cycle ride.
What it will not do
It will not build muscle on its own without training. It will not help endurance performance in any meaningful way. And the weight gain people notice in the first fortnight is water drawn into muscle cells, not tissue.
Being clear about this matters more than another paragraph of enthusiasm. If you do not train hard, creatine is not the supplement for you, and we would rather say so.
How to take it
- 3–5 g daily is enough — loading phases are optional and often cause stomach upset
- Timing barely matters; consistency does
- Take it with water, a shake, or juice — it does not need carbohydrate
- Monohydrate is the researched form. The expensive variants have not outperformed it
- If our pre-workout is already in your routine, count the creatine it contains toward your total
Our approach
Pure Power is creatine monohydrate and nothing else — no flavouring, no fillers, no proprietary blend. One ingredient on the label, because that is all the tub contains.
This article is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, or taking medication, consult a healthcare professional before starting anything new.