Why is everyone talking about creatine?
Creatine is one of the most researched supplements for high-intensity exercise. It helps fuel repeated bursts of effort, from heavy lifts to explosive sprints.
Reflex Creatine Creapure® gives you pure creatine monohydrate, made in Germany to exacting quality standards. No complicated formulas. No unnecessary extras. Just one well-researched ingredient, ready to become part of your daily routine.
The science
>55 years
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
5–15%
Creatine supplementation has been reported to increase brain PCr content by 5–15%.
95%
Of creatine is stored in muscle with the remaining amount found in other tissues, like the heart, brain, and testes.
Rapid depletion of energy during workouts?
When you engage in explosive movements (like sprinting, heavy lifting, or jumping), your body relies on adenosine triphosphate (ATP) for energy. However, muscles only store enough ATP for about 1 to 3 seconds of maximum effort.
The "Wall" in short bursts
During intense training, your muscles quickly run out of immediate energy. Creatine increases your muscle stores of phosphocreatine, which rapidly regenerates ATP. This allows you to squeeze out an extra 1–2 reps or sustain a sprint for a few seconds longer.
Slow Recovery Between Sets
Without adequate creatine, it takes longer for your body to restore its primary energy system between heavy sets. Supplementation speeds up this recovery process, allowing you to maintain a higher performance level throughout your entire workout.
Muscle Fatigue and Cellular Hydration
Creatine draws water into your muscle cells (cellular hydration).
What does creatine actually do?
Strength and power
Support performance during high-intensity exercise.
Repeated efforts
Help your muscles maintain performance across successive bursts of intense activity.
Training progress
Combined with resistance training to build strength and muscle.
"It is the most thoroughly researched supplement in the world and it's safe for long-term use. Studies tracking athletes taking it continuously for years have found no adverse health effects. Our Creatine is of purest form because Reflex clients deserve the best."
Is creatine worth taking after 35?
If you want to keep lifting well, training consistently and staying physically capable, creatine is worth considering.
Your priorities might change over time.
You may have less room for wasted training sessions, more demands on your recovery time and a clearer idea of what you want from the work you put in. The fundamentals still matter, resistance training, enough protein, good sleep and consistent effort.
Creatine can play a useful role alongside them.
It's well researched for high-intensity exercise performance, and combining it with resistance training can help support improvements in strength and lean body mass.
You don't need a complicated supplement routine.
Start with the basics, get the dosage right and give consistency a chance to work.
What makes REFLEX creatine great
4.9/5 stars
Dozens of Verified Trustpilot reviews for Reflex Creatine
Pure Creapure
Just one ingredient. Nothing else added. That's the Reflex standard.
30+ years
Making sports nutrition since 1996. UK based and made.
Creatine Powder (Creapure®)
£39.99
Ideal if you
Boosting short-duration, high-intensity physical performance, increasing muscle mass and strength when paired with resistance training.
Ingredients
Creatine Powder
How to use
Mix 5g into water, juice or a protein shake and consume immediately after mixing. Take it daily, including rest days, and follow the instructions on the product label.
Benefits
• Boosts performance
• Enables you to keep intensity
• You can push harder
What sets Creapure® apart?
99.9% purity
Creapure® guarantees at least 99.9% purity, with rigorous testing throughout production.
Made in Germany
Manufactured in a dedicated facility with documented quality and safety controls.
One proven ingredient
100% Creapure® creatine monohydrate. No need to overcomplicate a well-researched formula.
What people say
Real results. Real people.
Creatine benefits for men
Strength and power
Boosts high-intensity exercise performance.
Faster recovery
Less fatigue between sets during short, intense training sessions.
Muscle mass and growth
Creatine can be viewed as an indirect contributor to muscle mass as it enables a more effective workout which may lead to more muscle growth.
How to take Creatine Creapure®
The best supplement routine is one you can stick to.
1. Take 5g daily.
A consistent daily intake helps maintain your muscle creatine stores.
2. Mix it into your usual drink.
Creapure® is tasteless and mixes easily with water, juice or a protein shake.
3. Take it every day.
Training day or rest day, consistency matters more than trying to time very serving perfectly.
4. Keep it simple.
You don't need a loading phase to start supplementing. A consistent daily intake will gradually increase your muscle creatine stores.
You may not know
Frequently asked questions
Verified by an internal technician
Creatine is a compound that comes from three amino acids, which are the building blocks of protein. Most of the creatine in your body is stored in your muscles, and smaller amounts are stored in your brain.
Creatine is used to make energy quickly during short activity bursts. Many people take creatine supplements to improve athletic performance and to increase muscle mass when combined with resistance training.
Creatine supplement use might help an athlete do more work during repeated short bursts of high-intensity exercise, such as lifting weights or sprinting.
Creatine generally safe and well-tolerated in healthy adults, with most documented side effects being mild and dose dependent. You may notice the following when starting your creatine journey:
- Water retention and weight gain: You may gain 1 to 2 kg (about 2 to 4 lbs) of water weight in the first week as fluid is drawn into your muscle cells
- Digestive issues: High single doses (10 g or more at once) can cause stomach cramps, nausea, bloating, or diarrhea because unabsorbed creatine draws water into the gut.
About half of your body’s supply of creatine comes from your diet, especially protein-rich foods such as:
- Red meat (pork, veal and beef).
- Seafood (fish and shellfish).
- Animal milk (like cow, goat and sheep milk).
Your body produces the other half naturally in your liver, kidneys and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.
Creapure® is not a different type of creatine. Both are creatine monohydrate and provide the same form of creatine. The main distinction is the source, purity specification and manufacturing controls. With Creapure®, you know more about where the creatine comes from and how its quality is checked.
A daily intake of 3-5g of creatine is the amount associated with the authorised claim for improved physical performance during repeated bursts of short-term, high-intensity exercise. Reflex Creatine Creapure® recommends taking 5g daily to maintain muscle creatine stores. Follow the instructions on your product label.
The most important thing is taking creatine consistently. You can take it at a time that fits your routine, whether that's with breakfast, after training or alongside your usual protein shake. Take it on rest days as well as training days.
Creatine can support high-intensity training performance and, when combined with resistance training, help support gains in muscle strength and lean body mass. It can be relevant to adults over 35 who want to maintain a consistent strength-training routine. Training, nutrition and recovery remain essential.
No. Creatine can be useful for people who do different forms of high-intensity exercise, including resistance training, sprinting and some team sports. You don't need to be a competitive athlete to consider it. The relevant question is whether your training includes repeated, intense efforts that creatine can help support.
Yes. Creapure® is manufactured through a synthesis process that does not use animal-derived raw materials, making it suitable for vegan diets.
Start your journey
CONSISTENCY MATTERS
Creatine works best when taken consistently
