The Science

The science of repeatable performance

What creatine is

A compound your body already makes and stores in muscle — you get around 1–2g a day from food like meat and fish. Supplementing tops up those stores to full.

How it works

Your muscles use phosphocreatine to regenerate energy for short, repeated efforts — the last set, the second sprint, the extra round. Higher stores mean those efforts are more repeatable, with better recovery between them.

What the evidence says

Creatine monohydrate is the most researched ingredient in sports nutrition, with hundreds of human studies over 30 years. The authorised GB health claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise (beneficial effect obtained with a daily intake of 3g).

For adults over 55: daily creatine consumption can enhance the effect of resistance training on muscle strength — this applies to adults over 55 engaged in regular resistance training, at 3g daily.

How to judge any creatine — ours included

Not all creatine is equal. Five things to check before buying, from anyone:

1. Form. Creatine monohydrate is the form behind virtually all the research. Fancy-named alternatives (HCL, buffered, “advanced”) carry premium prices without the evidence base.

2. One ingredient. The label should say creatine monohydrate and stop. Fillers, sweeteners and anti-caking agents add nothing but margin.

3. Micronisation. 200-mesh or finer dissolves clean with no grit. Coarse creatine ends up in the bottom of the glass, not in you.

4. Batch documentation. Every batch should have paperwork — identity, purity, heavy metals. Ask for it. If a brand won't show you, that's your answer. Ours is on our Certificates page.

5. Honest dosing. 3–5g daily, every day. Anyone selling “loading phases” and mega-doses is selling you a faster empty tub.

Anima creatine is micronised 200-mesh creatine monohydrate, single ingredient, made in a UK GMP-standard facility — and we publish our batch paperwork as it becomes available.

What it is not

Not a weight-loss product. Not a hormone. Not a stimulant. It will not make you bulky.

Dose

5g once daily (2 scoops), any time, in any drink. No loading phase needed — stores saturate over 3–4 weeks. Long-term studies at 3–5g/day support daily use.

Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you are pregnant, breastfeeding or taking medication, consult your doctor before use.