Creatine

Creatine monohydrate is one of the most studied supplements in sports nutrition, with decades of research showing consistent benefits for strength, power output, and muscle recovery.

It works by replenishing ATP — your muscles' primary energy currency — faster during high-intensity effort. It's not a stimulant and doesn't change how you feel day-to-day; it simply makes your muscles more efficient over time.

Pure micronised creatine monohydrate — nothing else. No flavourings, no fillers, no sweeteners. Micronisation makes it finer and easier to dissolve than standard creatine powder.

Mix 3–5g (roughly one level teaspoon) into water, juice, or your protein shake. It's unflavoured so it works with anything. Timing is less important than consistency — daily use matters more than taking it at a specific moment.

You don't have to. A loading phase (20g/day for 5–7 days) saturates your muscles faster, but you'll reach the same result with a standard 3–5g daily dose over 3–4 weeks. Most people skip loading and stick with the standard dose.

Yes. Inna's creatine monohydrate is synthetically produced and completely vegan. It's particularly relevant for vegans and vegetarians, who tend to have lower baseline creatine stores than meat-eaters and often see more pronounced benefits from supplementation.

Absolutely — just add a scoop to the same shake. Creatine dissolves cleanly and won't affect the taste. It's a common and effective combination for anyone focused on muscle building and recovery.