Creatine 101
Cre-a-tine [noun]
Creatine is a natural compound found in your muscles and brain that acts as a quick source of energy. At the cellular level, creatine boosts ATP production – the fuel our cells need to function. The more creatine in your cells, the more strength and power during workouts, better focus and mental clarity, quicker muscle recovery, and more steady energy throughout the day.
Clean & Pure
No fillers, no junk—just high-quality creatine for peak performance.
Fast & Effective
Boosts strength, endurance, and recovery with every serving.
Clinically Proven
Backed by science, trusted by athletes, and tested for results.
Thoughtful Formulation
Simple, effective, and made for everyday performance.
Why Supplement with Creatine?
To get your daily 5g of creatine from food alone, you'd need to eat over a pound of red meat or fish every single day. Supplementing is a simpler (and more sustainable) solution.
What You'll Notice
2-3 Weeks
Muscle hydration and moderate strength gains.
4-6 Weeks
Noticeable strength and performance improvement and early muscle growth.
8-12 Weeks
Real muscle growth, better workouts, and improved body composition.
How Does Creatine Work?
Creatine is stored in your muscles and brain as phosphocreatine, which acts as a reserve to quickly regenerate ATP – your body’s main energy currency.
When you're doing something intense (like lifting, sprinting, or thinking hard), your cells burn through ATP fast. Creatine steps in to recharge ATP quickly, giving your muscles more power, your brain more clarity, and your body more energy to keep going.
Creatine Protocol
We recommend that everybody take at LEAST 5g of creatine per day, everyday. We recommend increasing dosage when looking for:
Goal
Daily Wellness
(For Everyone)
Bone Health Support
Cognitive Support
Dose
3-5g/day
8–12g/day
10–20g/day
Why Choose Create?
While we were the originators of the creatine gummy… There are a lot of creatine gummies out there now!
What separates us from the rest? Our product quality and devotion to everything related to creatine. We eat, sleep, and breathe creatine–and do everything we can to create and deliver the best quality and best tasting creatine supplements out there.
From gummies to powder, our vision is to help the world become 15% stronger by making creatine more accessible, convenient, and fun for everyone.
-Dan and Siena
Founders of Create
Backed By Experts
Meet the Create Scientific Advisory Board
Dr. Abbie Smith-Ryan
UNC Chapel Hill
Professor and researcher in exercise physiology and nutrition, focused on women’s health; Director of the Applied Physiology Lab and Human Performance Center; 190+ publications, NIH and industry-funded; Recognized by NSCA for multiple research awards; Active in NSCA, ACSM, and ISSN
Dr. Darren Candow
University of Regina
Professor in exercise physiology, nutrition, and aging; Leads research on creatine and resistance training to improve muscle, bone, and brain health; Director of the Aging Muscle and Bone Health Lab; 120+ publications, 20+ grad students supervised; Funded by CIHR, NIH, CFI, and other major agencies
