the complete guide

what is
creatine?

The most researched supplement in sports science — and still one of the most misunderstood. Here's everything you actually need to know, without the gym-bro filter.

what it does who it's for is it safe? how to take it common myths

creatine is a natural compound your body already makes — you're just topping it up.

Your body produces creatine from amino acids and stores it in your muscles. When you take a creatine supplement, you're simply increasing those stores so your muscles have more energy available when you need it. That's it. No magic. No mystery.

the science, simply put

what does creatine actually do?

Creatine helps your muscles regenerate ATP — the energy currency your cells use for effort. More creatine stored in your muscles means more energy available for the moments that count.

more energy, every rep

Creatine supports your phosphocreatine system — the energy pathway your muscles use for short, intense bursts of effort. You get more out of the same amount of work.

strength and muscle

Decades of studies consistently show that creatine supplementation combined with resistance training increases strength and lean muscle mass more than training alone.

outside the gym

Creatine is being studied for roles beyond exercise, including healthy ageing. While research is still in its early stages, the findings to date are encouraging.

it's not just for athletes

who is creatine for?

This is where most brands get it wrong. Creatine has been marketed almost exclusively to competitive athletes and gym regulars — but the research tells a different story.

1

active adults of any age

If you move your body regularly — gym, walks, yoga, cycling, pickleball — creatine can help you feel stronger and recover faster. You don't need to be an athlete. You just need to be active.

2

women

Most early creatine research was done on male athletes — which created a false impression that it wasn’t relevant for women. It is. Research in women continues to support creatine’s role in strength, physical performance, and maintaining muscle as we age.

3

adults 40 and older

As we age, maintaining muscle mass, strength, and physical performance becomes increasingly important. Creatine is one of the most extensively studied ingredients for supporting these areas. If you’re playing the long game with your health, it’s worth serious consideration.

4

first-time supplement users

If you’ve never taken creatine before, the routine is straightforward: one scoop, once a day. Creatine monohydrate has been studied extensively, and consistency matters more than complexity.

the honest answer

What does the research say about creatine safety?

For healthy adults, creatine monohydrate has been studied extensively and has a well-established safety profile when used as directed. As with any supplement, individual circumstances matter — here’s what the research and product guidance say.

basics
Who is creatine for?

Creatine isn’t just for competitive athletes. It can fit into the routine of active adults, recreational lifters, older adults, and anyone looking to support strength, physical performance, and consistent training over time.
the evidence
What should I know before taking creatine?

Creatine works best as a consistent daily habit. Follow the directions on the label, take the recommended serving each day, and give your body time to build and maintain its creatine stores. Timing matters less than consistency.
concern
Does creatine cause bloating?

Creatine draws water into your muscle cells — this is part of how it works. Some people notice a small amount of water retention, particularly during a loading phase. This is intramuscular water (inside the muscle) and looks and feels different from bloating. It's not fat, and it's not the puffy water retention you might associate with sodium.
the evidence
NSF Certified for Sport:

Every batch of CreaPrime is independently tested and certified by NSF — one of the most rigorous third-party testing programs in the world. This means every ingredient is verified, and the product is tested for over 270 substances banned in sport. You know exactly what you're taking.
the whole protocol

how do you take creatine?

This is genuinely the simplest supplement protocol there is. No complicated timing windows. No multiple doses. No special instructions.

1

scoop

One scoop = one serving = 5 grams of creatine. That's your daily dose.

2

mix

Add to 250–350 ml of water, juice, or any beverage. Stir or shake for 10 seconds.

3

drink

Any time of day. Before, during, or after a workout. With coffee. Timing matters less than consistency.

4

repeat

Daily. Creatine works by staying saturated in your muscles — missing a day won't ruin it, but consistency is the goal.

Do I need to do a loading phase? Take one scoop (5g) daily. Optional: one scoop four times daily for 5–7 days to load faster. Consult a healthcare practitioner before a loading phase.
set the record straight

things people get wrong about creatine

A lot of creatine misinformation has been floating around since the 90s. Here's what's actually true.

creatine will make me bulky
Creatine doesn't add muscle on its own — it supports the energy your muscles use during effort. Any body composition changes come from your training, not creatine itself. The only thing creatine adds on its own is intramuscular water, which actually makes muscles look fuller, not bigger.
creatine is a steroid
Creatine is not a steroid, hormone, or drug. It's a naturally occurring compound found in red meat and fish, synthesised by your liver, kidneys, and pancreas. It's legal in every sport, sold over the counter, and has been studied extensively since the 1990s.
you need to cycle on and off creatine
There's no research supporting this. Cycling creatine is a gym myth — possibly borrowed from steroid protocols where cycling is relevant. Creatine monohydrate is safe for continuous daily use. Think of it more like a new daily ritual.
creatine only works if you're already fit
Creatine works regardless of your current fitness level. In fact, research suggests people who are newer to training or have lower baseline creatine stores (including vegetarians and vegans) often see more pronounced results.
creatine is only for men
The male-dominated history of creatine marketing doesn’t reflect who creatine is for today. Women can benefit from creatine as part of a routine that supports strength, physical performance, and healthy muscle function.
why creaprime

creatine done right.

Not all creatine is the same. Here's what makes CreaPrime different.

NSF Certified for Sport

Every batch independently tested for banned substances and ingredient accuracy. Not self-certified — externally verified.

Made in Canada

Manufactured in Hamilton, ON in a GMP-certified facility. Domestic and imported ingredients, clearly disclosed.

5000 mg per serving

The clinically studied dose. No underdosing, no proprietary blends. What you see on the label is what's in the product.

electrolytes in every flavour

Our flavoured products include potassium, magnesium, vitamin C, calcium, and phosphorus — making your daily creatine do double duty as a hydration drink.

Toronto Blue Jays partner

Proud partner of the Toronto Blue Jays™ — a partnership built on performance, Canadian identity, and doing things the right way.

built for everyone

Vegan. No artificial colours. Sweetened with stevia. Designed to fit into real life, not just elite sport.

ready to start

pick your flavour.
start tomorrow.

One scoop. Once a day. That's the whole protocol. Available in four bold flavours or pure unflavoured creatine.

shop creatine + electrolytes → shop unflavoured