Creatine is one of the most researched supplements in sports nutrition. It helps your body recycle ATP, which matters most when training demands short, hard bursts of effort like heavy sets, sprints, or high-intensity intervals. The main win is simple: better repeat performance, which usually means more total quality work over time.
Per4m keeps creatine straightforward. Go unflavoured if you want the cleanest option, choose a flavoured creatine if you want it to taste like something you’ll actually drink every day, or pick capsules if you want convenience with no shaker and no measuring.
Who creatine is for
If your training includes any type of repeated high-intensity work, creatine makes sense. It’s especially popular for strength and hypertrophy phases, but it also supports sports that rely on repeat sprints and explosive efforts.
- Lifters: support for repeated sets and progressive overload
- Field sport and sprint-style training: support for repeat bursts
- Busy routines: an easy daily habit that doesn’t require perfect timing
- Lower-creatine diets: people who eat little to no meat or fish often start with lower muscle creatine stores
How creatine works
Your muscles store creatine mainly as phosphocreatine. During hard efforts, phosphocreatine helps regenerate ATP quickly. That energy system is exactly what gets stressed when you’re pushing heavy reps, short sprints, or intense intervals.
How to take creatine
Daily dose
A practical daily target is 3 to 5g per day. Consistency matters more than timing. Take it with a meal, in a shake, or whenever you’ll remember.
Loading phase (optional)
You can “load” creatine to saturate stores faster, but you don’t need to. A common approach is around 20g per day split into 4 servings for 5 to 7 days, then 3 to 5g daily. If you’d rather keep it simple, just take your daily serving and let saturation build over a few weeks.
Timing
There’s no magic window. Creatine works through daily saturation, so take it when it fits your routine. If you train in the morning, have it with breakfast. If you train after work, have it with your post-workout meal. Consistency wins.
Creatine benefits
Supports repeat performance
Creatine is best known for helping performance during successive bursts of short-term, high-intensity exercise, which is why it’s a staple for strength and power training.
Simple, measurable habit
It’s one of the easiest supplements to run long-term. No cycling needed for most people, and no complex “stacking” required.
Helps you train harder over time
The real value is what it lets you do across weeks and months: more quality reps, better training volume, and stronger progression when the rest of your plan is solid.
Which Per4m creatine should you choose?
Unflavoured, best value
Micronised Creatine is the no-frills option. It’s 100% creatine monohydrate, with a fine powder that mixes easily into water, juice, or your usual shaker.
Flavoured, easiest to stick with
If you know you’ll skip it when it tastes like nothing, flavoured creatine is the move. Flavoured Creatine turns daily creatine into something you actually look forward to drinking.
Capsules, maximum convenience
Creatine Capsules are for anyone who wants creatine without mixing. A clean daily serving in seconds, perfect for travel and gym bags.
FAQs
What is creatine?
Creatine is a naturally occurring compound found in the body and in foods like meat and fish. Supplementing with creatine monohydrate increases muscle creatine stores, which supports high-intensity performance.
How much creatine should I take?
A daily serving of 3g is the evidence-backed minimum for the recognised performance claim, and many people take 3 to 5g per day for simplicity. Follow the label on your specific product.
Do I need a loading phase?
No. Loading can speed up saturation, but daily use gets you there too. If you try loading and it upsets your stomach, skip it and stick to a steady daily serving.
Will creatine make me gain weight?
Some people notice a small increase on the scale early on. That’s usually water held in the muscle, not fat gain. It can be a normal part of increasing muscle creatine stores.
Should I cycle creatine?
Most people don’t need to. Creatine is typically used daily for long periods, and the main factor is whether you’re consistent.
Is creatine safe?
Creatine monohydrate is widely studied and is generally considered safe for healthy adults at recommended doses. If you have kidney disease, are pregnant, breastfeeding, or taking medications, speak to a healthcare professional before supplementing.
EU-authorised 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.
