Creatine is one of the most researched supplements in sports nutrition. It helps your body rapidly regenerate ATP, which matters most when training demands short, repeated bursts of high-intensity effort such as heavy sets, sprint work and hard intervals.
The practical benefit is simple: creatine supports physical performance during successive bursts of short-term, high-intensity exercise, making it a staple for strength, power and high-output training.
Per4m also gives you more ways to take creatine than ever.
Keep it classic with Micronised Creatine, turn it into a drink with Flavoured Creatine, go completely shaker-free with Creatine Capsules, chew your daily serving with Creatine Gummies, or try the UK's first Creatine Sherbet for a fizzy, water-free way to make creatine part of your day.
Different formats. Same goal: make your daily creatine habit easy enough to stick to.
Who creatine is for
If your training involves repeated high-intensity effort, creatine is one of the most straightforward supplements to consider.
It’s particularly popular with:
- Lifters: support for repeated hard sets, strength work and progressive training
- Sprinters and field-sport athletes: useful for training built around repeated explosive efforts
- Hybrid and high-intensity training: relevant when sessions repeatedly demand short bursts of high output
- Busy routines: daily creatine doesn’t depend on perfect timing, so you can choose the format that fits your day
- People eating little meat or fish: dietary creatine intake is naturally lower when these foods are limited
You don’t need to be a competitive athlete to use creatine. If getting stronger, training harder or improving high-intensity performance matters to you, the bigger challenge is usually choosing a routine you can actually maintain.
How creatine works
Your muscles store creatine largely as phosphocreatine.
During short, intense efforts, phosphocreatine helps regenerate ATP – the immediately available energy your muscles rely on when demand increases rapidly.
That system becomes particularly important during activities such as:
- Heavy resistance training
- Sprinting
- Explosive intervals
- Repeated high-intensity efforts
- Power-based sport
Supplementing with creatine increases muscle creatine stores, giving that energy system more creatine to work with over time.
How to take creatine
Daily dose
A practical daily creatine intake is usually 3–5g per day.
The most important part is consistency.
Powder, capsules, gummies and sherbet all give you different ways to build that consistency into your routine, so follow the serving directions for the specific Per4m product you choose.
Loading phase
A creatine loading phase is optional.
A common loading approach is around 20g per day split into four servings for 5–7 days, followed by a normal daily intake.
You don’t need to load creatine for it to work. Taking a consistent daily serving will still increase creatine stores over time, so plenty of people simply start with their normal daily amount and keep going.
When should you take creatine?
Whenever you’re most likely to remember it.
Creatine works through consistent use rather than one perfect pre- or post-workout window.
That could mean:
- Powder with breakfast
- Flavoured creatine around training
- Gummies at your desk
- Creatine Sherbet straight from the tub when you don’t have a shaker
- Capsules alongside your other daily supplements
The format can change. The habit is what matters.
Creatine benefits
Supports high-intensity performance
Creatine increases physical performance during successive bursts of short-term, high-intensity exercise when consumed at the required daily intake.
That’s why creatine remains so closely associated with strength, power and repeated high-output training.
Supports better training over time
Creatine isn’t about one magical session.
Its value comes from supporting the type of repeated high-intensity work that contributes to productive training across weeks and months.
More quality work, combined with good programming, nutrition and recovery, gives you more opportunity to progress.
Easy to use consistently
Creatine doesn’t require complicated timing, cycling or elaborate supplement stacks.
And with more formats now available, consistency doesn’t have to mean drinking the same unflavoured scoop every day.
Which Per4m creatine should you choose?
The best format is the one that suits how you actually like to take supplements.
Micronised Creatine – classic and versatile
Micronised Creatine is the straightforward powder option.
It’s 100% creatine monohydrate in a fine powder that can be mixed into water, juice, shakes or another drink you already have during the day.
Choose it if you want to keep your creatine simple and flexible.
Flavoured Creatine – make the daily drink better
Flavoured Creatine turns your daily serving into a drink you might actually look forward to.
It’s a good fit if you like the convenience of powder but want something with more flavour than plain creatine mixed into water.
With multiple flavours available, this is creatine built for people who know taste makes consistency easier.
Creatine Gummies – chew, grab and go
Creatine Gummies are made for people who don’t want another powder, shaker or scoop in their routine.
Each gummy contains 1g of creatine monohydrate, with three gummies providing the full 3g daily serving.
They’re easy to keep at home, at work or in your gym bag, and the gummies are independently lab tested for purity, quality and potency.
Choose gummies if convenience and a chewable format are what will make you more consistent.
Creatine Sherbet – fizzy, water-free creatine
Creatine Sherbet takes the idea of convenient creatine even further.
Per4m launched the UK's first Creatine Sherbet, creating a sweet-shop-inspired creatine format designed to melt and fizz in your mouth without water or a shaker.
Each scoop contains 2.5g of creatine monohydrate. Take two separate scoops for a full 5g serving.
It’s available in five flavours, including Original Sherbet, Cherry Fizz, Fizzy Bubblegum Bottles, Rainbow Candy and Peach Sweets.
Choose Creatine Sherbet if you want something genuinely different from another drink – scoop, tip, let it dissolve and get on with your day.
Creatine Capsules – straightforward convenience
Creatine Capsules are for anyone who wants creatine without flavour, powder or mixing.
They fit neatly alongside an existing supplement routine and are easy to keep in a gym bag or take when travelling.
Choose capsules if you prefer your supplements simple, measured and ready to take.
Powder vs gummies vs sherbet vs capsules: which creatine is best?
There isn’t one format that everyone has to use.
If you want the classic approach, choose Micronised Creatine.
If you enjoy drinking your supplements, flavoured creatine makes the routine more interesting.
If you’d rather chew your serving, Creatine Gummies make it grab-and-go.
If you want to skip water completely, Creatine Sherbet gives you a format designed to dissolve directly in your mouth.
And if you don’t want powder or flavour at all, capsules keep things simple.
The physiological reason for taking creatine doesn’t change just because the format does.
The practical question is:
Which one are you most likely to use consistently?
Creatine FAQs
What is creatine?
Creatine is a naturally occurring compound found in your body and in foods such as meat and fish.
In muscle, creatine contributes to the phosphocreatine energy system used to rapidly regenerate ATP during high-intensity activity.
Creatine monohydrate is the most established and widely researched supplemental form.
What does creatine do?
Creatine increases physical performance during successive bursts of short-term, high-intensity exercise when the required daily amount is consumed.
That makes it particularly relevant to lifting, sprinting and other activities built around repeated high-output efforts.
How much creatine should I take?
A daily intake of 3g is the amount required for the authorised performance claim, while many creatine routines use 3–5g per day.
Always follow the serving instructions for the individual product, particularly because Per4m powders, gummies, sherbet and capsules use different serving formats.
How much creatine is in Per4m Creatine Gummies?
Each Per4m Creatine Gummy contains 1g of creatine monohydrate.
Take three gummies for a 3g daily serving.
Are Creatine Gummies tested?
Yes. Per4m Creatine Gummies are independently lab tested to verify purity, quality and potency.
What is Creatine Sherbet?
Creatine Sherbet is Per4m’s water-free, sweet-shop-inspired creatine format.
Instead of mixing powder into a drink, you tip one scoop into your mouth, allow the sherbet to dissolve and fizz, then swallow.
How much creatine is in Creatine Sherbet?
Each scoop provides 2.5g of creatine monohydrate.
Two separate scoops provide a full 5g serving. Allow the first scoop to dissolve and swallow it before taking the second.
Does Creatine Sherbet need water?
No. It’s specifically designed to dissolve in your mouth.
You should still stay normally hydrated throughout the day, particularly around training.
Are creatine gummies as convenient as powder?
That depends on your routine.
Powder is simple if you already use a shaker or drink every day. Gummies remove measuring and mixing completely, which can make them particularly useful at work, while travelling or whenever carrying powder isn’t convenient.
Should I choose creatine powder or capsules?
Choose powder if you like mixing creatine into a drink or want maximum flexibility.
Choose capsules if you prefer a pre-measured format that fits alongside other daily supplements.
Do I need a creatine loading phase?
No.
Loading can increase muscle creatine stores more quickly, but a consistent daily serving will also build those stores over time.
When is the best time to take creatine?
There’s no need to chase a perfect timing window.
Take creatine at whatever point in the day makes you most likely to take it consistently.
Should I take creatine on rest days?
Yes. Creatine is normally taken consistently on both training and rest days.
Will creatine make me gain weight?
Some people notice an increase in body weight after starting creatine because more water is stored within muscle as creatine stores increase.
That isn’t the same as gaining body fat.
Should I cycle creatine?
Most people don’t need to cycle creatine.
It’s commonly used consistently over longer periods rather than repeatedly stopping and restarting.
Is creatine safe?
Creatine monohydrate has been extensively researched and is generally considered safe for healthy adults when used appropriately.
If you have an existing medical condition, are pregnant or breastfeeding, take medication or are under medical supervision, speak with an appropriate healthcare professional before using food supplements.
Which Per4m creatine is best for me?
Start with how you want to take it:
- Micronised Creatine: classic unflavoured powder
- Flavoured Creatine: creatine as a flavoured drink
- Creatine Gummies: chewable, grab-and-go format
- Creatine Sherbet: fizzy, water-free format
- Creatine Capsules: simple capsule convenience
Whichever you choose, consistency is what turns creatine from something sitting in the cupboard into an actual daily habit.
Authorised health claim: Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
