What Is Creatine?

Creatine is a naturally occurring compound stored primarily in skeletal muscle. It plays a critical role in producing ATP (adenosine triphosphate) — your body’s primary energy source during high-intensity exercise.

During short bursts of effort like weightlifting, sprinting, or explosive training, ATP stores deplete rapidly. Supplementing with creatine increases phosphocreatine stores in muscle, allowing faster ATP regeneration and improved performance.

Creatine monohydrate is one of the most extensively studied supplements in sports nutrition, with decades of peer-reviewed research supporting its safety and effectiveness in healthy individuals.

Proven Benefits of Creatine Supplementation

1. Increased Strength & Power Output

Creatine enhances rapid energy production, helping you lift heavier weights and generate more force during explosive movements.

2. Accelerated Lean Muscle Growth

Improved training performance + increased muscle cell hydration = greater hypertrophy over time.

3. Improved High-Intensity Performance

Particularly effective for:

• Resistance training

• Sprinting

• CrossFit

• Team sports

• Rugby and field athletes

4. Enhanced Muscle Recovery

Research suggests creatine may reduce exercise-induced muscle damage and inflammation after intense training.

5. Cognitive Support

Some studies indicate potential cognitive performance benefits under sleep deprivation or high mental demand.

Types of Creatine Supplements Available

Type	Best For	Typical Dose	Key Advantage
Creatine Monohydrate	Strength & muscle gain	3–5g daily	Most researched & cost-effective
Micronized Creatine	Better mixability	3–5g daily	Finer texture, easier digestion
Creatine HCL	Sensitive stomachs	1–2g daily	Higher solubility, smaller dose

For most people, creatine monohydrate remains the gold standard due to its extensive research backing.

How to Take Creatine

Standard Daily Dose:
3–5 grams per day

Optional Loading Phase:
20 grams daily (split into 4 doses) for 5–7 days, then continue with 3–5 grams daily.

When Should You Take It?
Post-workout is common, but consistency matters more than timing. Daily saturation is what drives results.

Creatine can be taken at any time of day. Many athletes prefer post-workout, but daily consistency is what matters most. For maximum training intensity, creatine is often stacked with pre-workout supplements to enhance focus and energy during workouts.

Is Creatine Safe?

Creatine is widely regarded as safe for healthy adults when taken at recommended doses.

Extensive long-term research shows:

• No harmful effects on kidney function in healthy individuals

• No hormonal disruption

• No steroid-like activity

It is not a banned substance and is permitted in competitive sport.

If you have pre-existing kidney conditions or medical concerns, consult your healthcare professional before supplementing.

Who Should Use Creatine?

Creatine is ideal for:

• Bodybuilders

• Strength athletes

• Powerlifters

• CrossFit athletes

• Rugby players

• Athletes training for speed or explosiveness

• Individuals looking to build lean muscle mass

• Adults seeking to maintain muscle as they age

Creatine is also safe and effective for women seeking improved strength and performance.

Creatine vs Protein – What’s the Difference?

Creatine supports energy production and strength performance.

Protein supports muscle repair and growth by providing amino acids.

They serve different roles and are often used together in performance nutrition.

Why Buy Creatine from Pro Builder NZ?

At Pro Builder, we prioritise quality, transparency, and performance.

✔ We stock only reputable supplement brands
✔ Products manufactured in GMP-certified facilities
✔ Clear labelling and ingredient transparency
✔ Competitive pricing in NZD
✔ Fast dispatch from New Zealand

Our supplement selections are based on current sports nutrition research and industry best practices.

We serve customers across New Zealand with fast and reliable delivery.

Frequently Asked Questions About Creatine

Buy Creatine Supplements Online in New Zealand

Browse our full range of creatine supplements above and choose the formula that matches your training goals.

Whether you’re training in Auckland, Wellington, Christchurch, or anywhere in NZ, Pro Builder delivers high-quality creatine directly to your door.

If you need help choosing the right option, contact our team — we’re here to support your performance journey.