Creatine 101
Creatine is one of the most researched and trusted supplements in performance nutrition. Backed by decades of clinical research - it’s safe, effective and beneficial for a wide range of people, from athletes to everyday movers.
Creatine 101 is your foundational guide to understanding how it works, why it matters and how to get the most out of it.
What is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain that helps your body produce quick, usable energy during exercise. It’s one of the most researched supplements in the world and is known for supporting strength, performance and overall energy levels.
Suitable for both men and women, it’s a simple, effective way to support daily vitality and long-term health.
How does Creatine work?
Creatine helps your body produce more ATP - your muscles’ primary energy source. During high-intensity exercise, your muscles rely on ATP for rapid energy, however, these stores can run out very quickly.
That’s where creatine comes in. It restores ATP back into used energy (ADP) converting it back into ATP. This means more available energy for your muscles to perform at maximum effort, for longer.
Why Should I take Creatine?
✔ Increases Strength & Power
✔ Boosts Performance
✔ Increases Muscle Energy
✔ Fast tracks Muscle Recovery
✔ Supports Cognitive Health
✔ Supports Hormonal & Menopausal Health
✔ Safe & Effective
Creatine for...
Strength, Performance, Energy & Recovery
ENERGY
Creatine helps your muscles produce more ATP, which is the primary energy source for short, intense bursts of activity. More ATP means your muscles can perform at a higher intensity before fatigue sets in.
STRENGTH
By increasing the availability of ATP, creatine allows muscles to contract harder and for longer periods. This helps you lift heavier weights or push through more reps, directly contributing to greater strength gains over time.
PERFORMANCE
With improved energy and strength, overall athletic performance improves. This means faster sprints, more explosive movements, and better endurance during repeated high-intensity efforts.
RECOVERY
Creatine supports recovery by helping replenish energy stores faster between sets and workouts, reducing muscle breakdown, and promoting better hydration within muscle cells, which aids repair and growth.
Cognitive Health
BETTER MENTAL ENERGY
Creatine increases the brain’s available ATP, helping you think, focus and process information more efficiently.
IMPROVED MEMORY & RECALL
Studies show creatine can enhance short-term memory and working memory - especially when you’re tired or stressed.
SUPPORTS COGNITIVE CLARITY
By improving brain energy metabolism, creatine can help reduce “brain fog” and support clearer thinking.
HELPS WITH STRESS RESILIENCE
Creatine may support more stable mood and mental performance during periods of stress or low sleep.
SUPPORTS HEALTHY AGEING
Creatine helps protect against age-related cognitive decline by supporting brain cell energy and overall brain function.
Hormonal & Menopausal Health
STRENGTH & MUSCLE MAINTENANCE
Helps counteract age-related strength decline and supports lean muscle as estrogen declines.
ENERGY & RECOVERY
Stabilises daily energy and improves exercise tolerance, helping you bounce back faster.
BRAIN & MOOD SUPPORT
Supports brain energy for clarity and focus, helping reduce “brain fog” and mood swings.
LONG-TERM VITALITY
Promotes healthy ageing - better strength, mobility and overall quality of life.
The Results you can Expect.
Consistency is the key to unlocking the full benefits of creatine.
Like any supplement, benefits build over time. Take creatine daily and over time you’ll notice stronger muscles, sharper focus, better recovery and overall vitality.
Daily use = better results
2-3 Weeks
Early Gains
Creatine begins to saturate your muscle
cells, boosting hydration and producing
early strength improvements.
You may feel your muscles fuller and
more energised during short, high- intensity efforts.
4-6 Weeks
Noticeable Progress
Strength and performance continue to
improve, with heavier lifts, additional
reps, and faster recovery.
Early signs of visible muscle growth
appear as your body adapts.
7-12 Weeks
Peak Results
Peak results are reached as creatine
stores are fully saturated, maximising
strength, endurance, and recovery.
Muscle definition and body
composition improve noticeably, while
focus and energy stay heightened.
Why choose Up Creatine Gummies?
Designed to support your body when it matters most - before, during or after movement. Each gummy delivers a clean, proven dose of creatine monohydrate, helping power performance, enhance recovery and promote consistency.
Our community is built on a shared mindset - one that values consistency over extremes, progress over perfection, and the daily discipline of showing up. We power people who move with purpose. Whether they’re chasing personal bests, carving out time for themselves, or building something stronger day by day - Up is there to support the journey.
Clean Ingredients
No fillers, no unnecessary extras.
Clinically Dosed
5g creatine monohydrate per serving.
Convenient
No powders or prep; take it anywhere.
Great Taste
Because supplements should be enjoyable.
Built for Consistency
Supports the habit that gets results.
Our Testing
HASTA Certified
HASTA (Human and Supplement Testing Australia) is the only commercial sports supplements testing laboratory in Australia accredited by NATA. The HASTA Certified seal means every batch of our gummies are screened for over 250 WADA prohibited substances, making them a safer choice for both athletes and everyday consumers alike. With HASTA Certification, you can trust Up Creatine Gummies to deliver pure performance without compromise.
Third Party Tested by two Independent Labs
Every batch of Up Creatine Gummies are double-tested by two independent, accredited laboratories - Eurofins and Australian Sports Commission (ASC Laboratories), to ensure the correct creatine content in every gummy and gives our customers complete confidence they’re getting the dose they’re paying for.
Backed by Athletes & Experts
“I’m honoured and excited to be working with Up Creatine Gummies. Up Gummies fit into my lifestyle. They’re clean, effective and just too convenient.”
"They’re third-party tested and HASTA approved, which gives me full confidence recommending them to athletes and everyday clients. Super convenient, easy to stay consistent with, and a simple option for anyone who prefers gummies over powders."
