Performance, Recovery and Cognitive Function
Creatine Monohydrate
5g of pure micronised creatine monohydrate - the studied dose, nothing else.
One ingredient:100% pure micronised creatine monohydrate - nothing else
The proven dose:5g daily - the amount used in the research
Mixes into anything:unflavoured and clean-dissolving - shake, juice or water
Description
What's inside & why it works
How To Use
Dosage & timing
Benefits
What you'll feel
5g per serve - the most researched dose in sports science.
Individual results vary. Reflects what customers commonly report with daily use alongside training.
100% Pure Creatine Monohydrate
One ingredient on the label, and it's the one on the front. No blends, no fillers, no proprietary matrix - just creatine monohydrate.
Micronised
Finer particles for cleaner mixing and easier absorption - no gritty sludge sitting at the bottom of the shaker.
5g - The Studied Dose
The serve used across the research. No loading phase needed - stores fully saturate within 3-4 weeks of daily use.
Unflavoured & Clean
Dissolves clean into water, juice or your protein shake without changing the taste. Pharmaceutical grade, packed in Australia under HACCP standards.
Not All Creatine Is Created Equal
Same molecule, big differences in purity and quality. Here's what to look for.
|
Typical Creatine | |
|---|---|---|
| 100% pure creatine monohydrate | ✓ | ✕ Blends padded with fillers |
| Micronised for clean mixing | ✓ | ✕ Coarse, gritty powders are common |
| Unflavoured - no sweeteners or additives | ✓ | ✕ Often artificially flavoured and sweetened |
| 5g clinically studied dose per scoop | ✓ | ✕ Scoop sizes that vary from the studied dose |
| Vegan-friendly and non-GMO | ✓ | ✕ Source often unclear |
| Packed in Australia under HACCP standards | ✓ | ✕ Packing standards often unclear |
How To Use
SCOOP
1 x 5g scoop, once a day - no loading phase needed
MIX
Stir into water, juice or your protein shake - it dissolves clean
ANYTIME
Timing doesn't matter - consistency does
REPEAT
Daily, training days and rest days - stores saturate in 3-4 weeks
If any of these are you
YOU LIFT
Strength and power sports, where an extra rep per set compounds into real progress.
YOU SPRINT
HIIT, team sports and short, hard efforts - creatine refuels the energy system they run on.
YOU KEEP IT SIMPLE
If you only take one thing beyond protein, the research says make it creatine.
YOU'RE IN IT FOR THE LONG RUN
Training isn't a phase. You want to recover well, stay strong, and still be turning up in twenty years.
Frequently asked questions
No. Just take 5g daily. Loading phases (20g a day for a week) were common advice years ago but aren't necessary. Your creatine stores will fully saturate within 3-4 weeks of consistent daily use at 5g. Same result, no stomach discomfort from mega-dosing.
Creatine draws water into your muscle cells, not under your skin. This is intracellular hydration - it makes muscles fuller, not puffy. Any initial water weight is minimal and typically settles within the first 1-2 weeks. Most users don't notice it at all at 5g daily.
Timing doesn't matter. Consistency does. Take it whenever works for your routine - in your morning shake, with your protein post-workout, or in water with breakfast. The only thing that matters is taking it every day.
Yes. It's unflavoured and dissolves clean. Mix it into your WPI, Rebuild shake, smoothie, juice or just water. It won't change the taste of anything.
Emerging research says yes. Your brain consumes roughly 20% of your body's ATP, and creatine helps replenish it. Studies show benefits for memory, mental clarity and cognitive performance, particularly under stress, sleep deprivation or high mental workload. The standard 5g daily dose supports muscle performance. Some research suggests 8-10g daily may be more effective for cognitive benefits - if you want to try a higher dose, start at 5g and increase gradually to assess your tolerance.
Key research: Avgerinos et al. 2018 (Experimental Gerontology) - systematic review of randomised controlled trials showing improved short-term memory and reasoning; Prokopidis et al. 2023 (Nutrition Reviews) - meta-analysis finding memory improvements with creatine supplementation; Forbes et al. 2022 (Nutrients) - review of creatine's role in brain function and health.
Creatine monohydrate is the most researched supplement in sports science, with over 500 studies. No credible research has found negative long-term health effects in healthy adults at recommended doses. It's used by professional athletes, military personnel and everyday trainers alike, and is increasingly studied for its role in cognitive health.
Yes. Tuff Supps Creatine Monohydrate is 100% plant-based and vegan-friendly. It's synthetically produced, not derived from animal sources.
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