Q: What is creatine?

A: Creatine is a naturally occurring compound found primarily in your muscles, where it helps produce the energy your body needs during high-intensity exercise. You get small amounts from food — but you'd need to eat around 1kg of beef or salmon every day to meaningfully raise your muscle stores. Supplementing is simply the smarter way to keep your levels where they need to be.

 

Q: What does creatine do?

A: Creatine is one of the most researched supplements in sports nutrition history. It works by replenishing phosphocreatine stores in your muscles, rapidly regenerating ATP — the primary energy currency of every cell. More ATP means more power, more reps, and faster recovery between efforts. Proven to increase physical performance in successive bursts of short-term, high-intensity exercise.¹

 

Q: How much should I take?

A: One 3g serving per day is the recommended dose, and sometimes up to 5g if you have more muscle mass. Consistency is key — take it daily to maintain optimal levels.

 

Q: Do I need a loading phase?

A: No loading phase needed. A daily 3g serving will steadily raise your muscle creatine stores to optimal levels within 3–4 weeks — and keep them there. Some people choose to load creatine at higher doses to saturate stores faster, but the end result is the same. Consistent daily use is all it takes.

 

Q: When should I take it?

A: Anytime that fits your routine. Many people take it post-workout or in the morning — the most important thing is taking it consistently.

 

Q: Can beginners take creatine?

A: Yes. Creatine is suitable for both beginners and experienced athletes looking to improve strength and performance.

 

Q: Is it tested for quality and safety?

A: Yes. Impact Creatine is Informed Choice certified, meaning it’s independently tested by world-leading labs for banned substances.