Simply Creatine
5G OF CREATINE, NOTHING ELSE
30 five gram servings of Creatine Monohydrate. Nothing else. Simply creatine.
30 sachets
5G PER SACHET
MICRONISED CREATINE
SINGLE INGREDIENT
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How to use
Ingredients
The evidence
SYSTEM USERS
What it does
Creatine
Monohydrate
Creatine tops your muscles back up between reps, so you can lift heavier.
Creatine lets you train harder for longer, and that is what builds muscle.
Creatine is one of the key pillars for ATP production, which is basically the body's energy currency.
Your brain stores creatine and uses it for energy, just like your muscles do.
Creatine works by staying topped up. One sachet a day keeps your stores full.
Your body already makes creatine. You are simply topping up what is there.
WATCH
Creatine monohydrate, explained.
THE DIET GAP
You don’t get enough creatine.
To get the same amount of creatine as in one Simply Creatine sachet, you’d have to eat one kilo of beef. Every day.
Creatine is the one supplement you just can’t get enough of through your diet.
And if you’re a woman, the picture looks even worse.
80%
Women store 80% less creatine than men, and need it even more than men do.
The only way to get enough creatine is to supplement it daily.
Beef: Kreider et al. 2017, Journal of the International Society of Sports Nutrition. PMID 28615996. Women's stores, reported as 70 to 80% lower: Smith-Ryan et al. 2021, Nutrients. PMID 33800439.
The first month
What 28 days actually does
Five grams a day, every day. Here is what is happening while you wait for it to work.
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Day 7
Recovery boost
Better recovery, better energy, better sleep.
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Day 14
Energy reserves
Creatine starts loading in the background, accumulating in muscle and neural tissue.
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Day 21
Strength capacity
Noticeable increase in output, better working memory and processing speed.
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Day 28
The world is yours
Creatine stores are fully saturated. Go farther, faster, longer, think clearer.
What makes us unique?
SYSTEM 001™
The Complete SYSTEM 001™
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FAQS
Your questions
answered with nothing
to hide
Do I need a loading phase?
No. Loading saturates your stores in about a week; 5 g a day gets you to the same place in about 30 days, with fewer stomach complaints and no wasted product.
Do I take it on rest days?
Yes. Creatine works by keeping your stores saturated, so daily intake matters more than timing. One sachet a day, training or not.
When will I notice anything?
Around week three to four, once your stores are saturated, and most often as better output in the last set rather than as a feeling. Creatine is not a stimulant. If you want something you can feel on day one, this is the wrong product.
Can I take it with my electrolytes?
Yes. Empty a creatine sachet into the same 500 ml as an Everyday Essentials, Air or High Intensity sachet and stir. Creatine is unflavoured, so it takes on whatever it is mixed into. Protein and coffee are fine too.
Will it make me bloated?
Creatine draws water into muscle cells, not under the skin. The puffiness people report is usually from loading phases of around 20 g a day. At a steady 5 g there is no loading phase and no sudden fluid shift.
Will it make me bulky?
No. Muscle gain requires progressive overload, a calorie surplus and time. Creatine supports the training that builds muscle; it does not build muscle on its own. Even under ideal conditions, a pound or two of muscle in a month is a good result.
Will it clump in the heat?
It can. There is no anti-caking agent in the sachet, because that would mean the fill weight is no longer all creatine. Keep the box out of the bathroom and out of direct sun. A clumped sachet has lost nothing. It still stirs into water, it just takes a few more seconds.
Do I need to train to take it?
No. Creatine is stored in muscle and brain tissue and is studied for both. The strength evidence is strongest alongside resistance training; the cognitive evidence is smaller and clearest in older adults. The citations are in the evidence accordion above.
Is it suitable for vegetarians and vegans?
Yes. Creatine monohydrate is synthesised, not extracted from meat. That is also why supplementing is the only practical way for a vegetarian to reach 5 g a day.
Is it safe?
Creatine monohydrate has one of the longest safety records in sports nutrition, with no adverse effects found in healthy adults at 3 to 5 g per day long term. If you have a kidney condition or are pregnant, ask your doctor first.