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The Ultimate Guide to Creatine: Benefits, Usage and Side Effects

The Ultimate Guide to Creatine: Benefits, Usage and Side Effects

In the world of sports nutrition, few supplements have gained as much popularity and attention as creatine. It has become a staple for athletes, bodybuilders, and fitness enthusiasts alike. But what exactly is creatine? How does it work, and what are its benefits?

In this comprehensive guide, we will delve into the world of creatine, exploring its uses, dosages, and best practices for consumption.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods like meat and fish. It plays a vital role in energy production, particularly during high-intensity, short-duration activities. Creatine is also available as a supplement, most commonly in the form of creatine monohydrate, which is widely used and extensively researched.

Our Creatine Gummies contain 3g of Creatine per serving and, unlike most of the capsules and powders, taste delicious with a tasty Pineapple flavour.

Known Nutrition Creatine Gummies

Shop our Creatine Gummies

Creatine Benefits

1. Enhanced Athletic Performance:

Creatine supplementation has been shown to improve high-intensity, short-duration activities like weightlifting and sprinting. It helps increase muscle strength and power, allowing athletes to perform at higher levels. [1]

2. Increased Muscle Mass:

Creatine promotes muscle growth by supporting protein synthesis and increasing cell volumisation. This can lead to greater muscle size, especially when combined with resistance training. [2]

3. Improved Exercise Recovery:

Creatine has been found to reduce muscle damage and inflammation, speeding up recovery following intense exercise sessions. [3]

4. Enhanced Brain Function:

Research suggests that creatine may have cognitive benefits, including improved memory and attention span. [4]

Debunking Myths

Creatine supplementation has long been surrounded by myths and misconceptions regarding its potential side effects. However, numerous scientific studies have debunked these claims, emphasising the safety of creatine when used within recommended dosages. Research published in the Journal of the International Society of Sports Nutrition concluded that short and long-term creatine supplementation did not lead to adverse health effects. [5]

How to Use Creatine

Our Creatine Gummies are 6 per serve with a 3g dosage of Creatine. Creatine can be taken at any time during the day. Some studies suggest that taking it post-workout, along with carbohydrates and protein, may enhance its uptake by muscles. However, overall timing is not as critical as consistent daily intake.


Creatine is a highly effective and widely studied supplement that can provide numerous benefits for athletes and fitness enthusiasts. 

By incorporating creatine into your fitness routine, you can potentially unlock new levels of strength and performance.

Discover the rest of our Physically Fit range to take your fitness journey to new heights.


  1. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
  2. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2013). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 4, 213-226.
  3. Ra, S. G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., & Ohmori, H. (2013). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. Journal of the International Society of Sports Nutrition, 10(1), 1-10.
  4. McMorris, T., Mielcarz, G., Harris, R. C., & Swain, J. P. (2007). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology, 191(3), 845-855.
  5. J Int Soc Sports Nutr. 2017; 14: 18
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