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The strength staple
You are not undertrained. You are under-saturated.
Hard training draws your muscle creatine stores down faster than food refills them. One unflavoured scoop a day tops them back up. No loading phase, no taste to hide, nothing to remember.
- 5 g pure creatine monohydrate per serving, 60 servings a tub
- The most researched supplement in sport, with a formal ISSN position stand behind it
- WADA prohibited-list compliant, and made in South Africa
Free delivery on 3 tubs or more. Dispatched in 1 to 2 working days.
What comes with it
Bundle savingR 107,55
The more months you take, the lower the price per day.
Free delivery
Door to door, nationwide, with The Courier Guy.
Macro calculator
Free tool, no signup. Work out your protein and creatine targets.
100% Pure Creatine Monohydrate
The purest, most effective form of creatine for muscle strength, endurance and recovery.
How do you want it
Pick your supply
- Per tub
- R 203,15
- Per day
- R 3,39
Or set your own quantity
Free delivery unlocked. Dispatched in 1 to 2 working days.
Locked-down payments
Encrypted checkout via Paystack.
Delivered to your door
Door-to-door, nationwide, with The Courier Guy.
No-stress returns
Hassle-free returns on eligible items.
Changed your mind? Unopened items in resalable condition can go back within 14 days of delivery for a refund or exchange. See shipping and returns.
Backed, not bragged
What the crew says
No bro-science
Why creatine works
Creatine monohydrate is the most researched supplement in sport. The numbers below come from published research, not our marketing team.
#1
The International Society of Sports Nutrition rates creatine monohydrate as the most effective ergogenic supplement available for increasing high-intensity exercise capacity and lean body mass.
Kreider et al., JISSN position stand, 2017
+8%
Average strength gain over placebo across resistance-training studies, with 14% more reps lifted at a given weight.
Rawson & Volek, Journal of Strength and Conditioning Research, 2003
500+
Peer-reviewed studies behind creatine monohydrate, with an excellent long-term safety record at standard doses.
Kreider et al., JISSN, 2017
You are doing everything right. So why has the bar stopped moving?
Twelve months in, three to five sessions a week, and the same weight for six weeks. Training is dialled in. Protein is dialled in. Sleep is dialled in. And it is still not enough. That is not a discipline problem.
Hard, repeated high-intensity work draws down the creatine your muscles store to fuel that effort, and diet alone rarely refills those stores fast enough to keep pushing your output up. You stall because the tank runs low, not because you are slacking.
Already tried creatine and written it off? Fair. That was almost certainly the product, not the molecule. Cheap creatine gets cut with fillers, milled too coarse to dissolve, or simply under-dosed against its own label. If it does not dissolve, it is not doing much.
What creatine monohydrate actually does
Skip the hype. Here is what the research says, deliberately under-claimed rather than over-claimed.
+4.4 kg
Upper-body strength vs placebo
+11.4 kg
Lower-body strength vs placebo
- Creatine monohydrate is the most-researched sports supplement there is: decades of trials, and a formal position stand from the International Society of Sports Nutrition backing both its performance benefit and its safety.[2]
- The benefit shows up most in short, hard efforts, the last few reps of a heavy set, because creatine helps rapidly replenish the ATP your muscles burn through in those bursts.[2]
- It also supports recovery between sessions, which is exactly what matters when you already train three to five times a week. Recovery capacity is usually the real ceiling, not effort.[2]
- On safety: the ISSN position stand concludes there is no evidence that creatine harms kidney function in healthy adults, even at daily doses above a standard serving and taken over long periods.[2]
Free delivery on 3 tubs or more.
Nothing to hide
See it up close
Straight answers
Why Brotein creatine and not the cheapest tub on the shelf?
Because most of what goes wrong with creatine is the powder, not the molecule. Ours is 100% pure monohydrate: no fillers, no bulking agents, no flavouring, milled to dissolve clean into a shake or water. It is formulated to the WADA prohibited list and made in South Africa.
What is actually in it?
Creatine monohydrate. That is the entire ingredient list. No sweeteners, no colourants, no flavourants, no anti-caking agents. The full supplement facts panel is on this page.
How much do I take, and do I need to load?
One 5 g scoop a day. No loading phase needed: loading fills your stores in about a week instead of three to four, but you land in the same place either way, so we suggest the simpler route.
When should I take it?
Whenever you will actually remember. Creatine works by keeping your muscle stores topped up over time rather than by acting in the moment, so the daily habit matters far more than the hour of the day.
Is it safe, and will it make me hold water?
The International Society of Sports Nutrition's position stand reports no evidence that creatine harms kidney function in healthy adults, including at doses above a standard serving taken over long periods. Some people carry a little extra water inside the muscle early on, which is where the bloating reputation comes from, and it is not fat gain. If you are pregnant, nursing, under 18, or on chronic medication, speak to a healthcare professional first.
How long until I notice anything?
Three to four weeks of consistent daily use. It shows up most in short, hard efforts, so watch the last couple of reps of a heavy set rather than the scale.
How fast does it ship, and what if I change my mind?
Orders placed on a working day are dispatched within one to two working days, then two to four working days door to door with The Courier Guy. Delivery is free on 3 tubs or more, or on any order over R 1 100. Unopened items in resalable condition can be returned within 14 days of delivery for a refund or exchange.
Side by side
Why the cheap tub let you down
| Feature | Brotein creatine | Typical cheap creatine |
|---|---|---|
| Pure creatine monohydrate | 100%, single ingredient | Often cut with fillers or bulking agents |
| Dissolves clean | Milled to mix into water or a shake | Coarse, clumps, grit at the bottom |
| Dose you can check | 5 g a serving, 60 servings a tub | Serving size often flatters the label |
| Banned-substance risk | Formulated to the WADA prohibited list | Usually no compliance statement |
| Flavour masking | Unflavoured, nothing to hide | Sweeteners cover a rough base powder |
How to run it
- 1
One scoop, every day
5 g daily, training day or not. Creatine works by saturating your muscle stores over time, so consistency beats timing. There is no need to load.
- 2
Put it in what you already drink
Unflavoured and filler-free, so it goes into a shake, your pre-workout, or plain water without changing the taste. No extra step to forget.
- 3
Judge it at week four
Give it three to four weeks of daily use before you decide. Saturation is a slow build, not a same-day hit. Most people notice it first in the last few reps of a heavy set.
Mixes into
- Your protein shake
- Pre-workout
- Plain water
- Juice or a smoothie
- Coffee, once it has cooled
- Oats or yoghurt
Read the whole label
Supplement facts
Stocked & trusted
Find us in the wild
From big retail to your local gym and pharmacy.
Ready to move the number again?
- 100% pure and filler-free
- WADA-compliant
- Made in South Africa
References
- 1.Wang Z, Qiu B, Li R, et al. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients. 2024;16(21):3665. View source
- 2.Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View source
Important
- This is a food supplement, not a medicine. It is not intended to diagnose, treat, cure or prevent any disease.
- Not a substitute for a balanced diet. Do not exceed the recommended daily serving.
- Children, and anyone who is pregnant, nursing, on chronic medication or managing a medical condition, should get advice from a healthcare professional before use.
- Keep out of reach of young children. Store sealed in a cool, dry place.