Understanding the science

Creatine monohydrate is the world's most researched fitness supplement. The benefits of creatine have been consistently proven over the past 30 years across hundreds of peer-reviewed studies.

What is creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods and produced in the human body from amino acids. It's stored in muscles, where it plays a crucial role in energy production, especially during high-intensity, short-duration activities like sprinting or weightlifting.

What are the benefits?

The four most well-documented benefits of creatine supplementation, supported by a significant body of research in diverse populations and settings, include:

1. Increased High-Intensity Exercise Performance: Over 300 studies have shown that creatine improves performance in high-intensity activities like weightlifting, sprinting, and interval training by enhancing energy production in muscles.

2. Increased Muscle Mass and Strength: Many of these studies, including systematic reviews and meta-analyses, have also demonstrated that creatine supplementation can lead to increased muscle mass and strength, particularly when combined with resistance training.

3. Accelerated Recovery: Several dozen studies have indicated that creatine can help reduce recovery time and muscle damage after intense exercise, aiding in quicker restoration of strength and performance.

4. Improved Cognitive Function: Emerging evidence from dozens of studies suggests that creatine supplementation can enhance cognitive performance, especially in situations of sleep deprivation or mental fatigue.

How does it work?

Energy Production: Creatine's primary role is in the production and recycling of adenosine triphosphate (ATP), the cell's primary energy currency. During brief, intense physical activity, ATP is rapidly depleted. Creatine phosphate (creatine bound to a phosphate group) stored in muscle tissue donates its phosphate group to adenosine diphosphate (ADP) to regenerate ATP, allowing for continued muscular contraction and performance.

Enhanced Capacity: By increasing the availability of creatine phosphate in muscle cells, supplementation can enhance the body's ability to quickly regenerate ATP, thereby improving performance in short bursts of high-intensity exercise.

Cellular Hydration: Creatine supplementation can increase water content within muscle cells, a phenomenon known as "cellular hydration." This can lead to an increase in cell volume, which is a signal for muscle growth and an increase in muscle mass over time.

Protein Synthesis: Some research suggests that creatine may also help increase muscle mass by enhancing protein synthesis, although the exact mechanisms are still being studied.

Reduced Fatigue: Studies have shown that creatine helps reduce fatigue by increasing the availability of ATP, especially during high-intensity activities. It may also reduce the accumulation of substances like lactate and ammonia, which can contribute to muscular fatigue.

Neurological Benefits: Emerging research indicates that creatine may also have neuroprotective and cognitive-enhancing effects, benefiting brain health and function. By increasing the brain's capacity to produce ATP, it is thought that creatine supplementation can enhance overall brain function, supporting processes that require quick energy availability such as memory and executive function.

Are there side effects? 

After extensively reviewing the scientific literature, the International Society of Sports Nutrition has published a formal position stating that: 

1. There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals. 

2. Creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

How many gummies should I eat and why?

We suggest eating three gummies per day, which equates to 4.5g of creatine monohydrate.

A typical dose of creatine is between 3 and 5 grams daily. The idea is to keep your muscle creatine stores full, by consuming more creatine than you lose. Studies have shown that the body loses between 1-3 grams of creatine per day, so this is why we suggest taking 3 gummies (4.5 grams), ensuring that your creatine stores are full and that you see results. For some people, 2 gummies (3 grams) will be enough, but this depends on the individual. 

When is the best time to eat my gummies?

There are not many studies on this topic, but the few that have been done have found that the optimal time to take creatine is immediately post-workout. However, the most important thing is to ensure you are taking creatine daily, so our recommendation is to simply eat the gummies whenever fits your routine best. 

Is there a reason why Gymmies are not sugar free?

Studies have demonstrated that co-ingesting creatine with a carbohydrate optimises muscle creatine uptake even in individuals with relatively high initial creatine levels.

Note that each of our gummies contains approx. 0.33g of sugar and are a processed food.

Are Gymmies vegan?

Yes, Gymmies are 100% vegan. Creatine monohydrate (what we use in our gummies) is synthesised and therefore does not contain any animal by-products. We use fruit pectin as a binding agent (not gelatine!). 

Can women take creatine?

Absolutely! The benefits of creatine apply to both men and women. 

It doesn't seem right to us that historically creatine has been marketed primarily to men, when it can benefit anyone!

Is creatine safe?

Yes, creatine is safe. The FDA (U.S. Food and Drug Administration) has given creatine monohydrate a GRAS rating, the same category as Vitamin C. 

Are Gymmies tested for banned substances?

Yes, Gymmies have been independently tested for banned substances by an independent laboratory.

Is it true that creatine causes bloating?

This is a myth that we hear often. The 'bloating' that people talk about is the result of increased muscle hydration. This typically is only noticed when people are 'loading' creatine, i.e. taking more than they need to, which we do not recommend. In fact, our gummies are specifically designed to be effective without loading, which means no bloating! 

What is a 'loading phase' and do I need to do it?

A creatine 'loading phase' means that you consume a higher dose of creatine for a short period of time to build up your muscle stores of creatine faster. The goal is to see a result as soon as possible.

We do not recommend creatine loading. Research has demonstrated that creatine loading is unnecessary and can lead to bloating during the loading phase, so our recommendation is to simply eat 3 gummies per day and be patient. It will only take a few weeks to notice the effects!