Booty N Buff Essential Creatine, Micronised Creatine Monohydrate

The most researched supplement in the gym, done properly. Booty N Buff Essential Creatine is 100% micronised creatine monohydrate: one level 5 g scoop a day to help you lift heavier, push out more reps and recover faster.

No fillers, no flavour, nothing else in the tub. It dissolves fast into water, your protein shake or your pre-workout, it's vegan friendly and gluten free, and the 1 kg tub works out at about 50 cents a serve.

Men or women, beginner or experienced lifter: if you train hard, Essential Creatine is the simplest upgrade you can make.

Why choose Essential Creatine micronised creatine monohydrate

Creatine plays a key role every time your muscles contract hard. Your body stores creatine in your muscles as phosphocreatine, a quick energy reserve that rebuilds ATP, the fuel your muscles burn during intense exercise. Think of it as a battery boost: more stored creatine means your muscles can make more energy and contract more effectively when you lift heavy or sprint. That supports muscle performance, speeds up recovery and helps your muscles look fuller.

Essential Creatine is pharmaceutical-grade creatine monohydrate made from high-quality raw material and 100% micronised for easy mixing, absorption and results. It is a pure, unflavoured powder with no fillers or additives, so it slips into any pre- or post-workout shake, water or favourite drink. It is gluten free, vegan friendly, non-GMO and third-party tested for quality and purity, so you know exactly what you are getting.

What Essential Creatine helps with

• Strength and power: creatine is one of the most researched supplements for lifting heavier and pushing out more reps.
• Training performance: more energy for short, hard efforts like sets, sprints and circuits.
• Recovery: supports recovery between sets and between sessions.
• Fuller-looking muscles: creatine draws water into your muscle cells.

What is micronised creatine monohydrate?

Micronised creatine monohydrate is regular creatine monohydrate milled into much finer particles. It is the same creatine, just smaller. The finer powder dissolves faster and mixes more smoothly, with less grit at the bottom of your glass. Which one is better, creatine monohydrate or micronised? Both work the same way once absorbed. Micronised is simply easier to mix and easier on the stomach for some people.

Nutrition per serve

Ingredients: micronised creatine monohydrate. That's it. Packed in a facility that also packs ingredients containing milk, soy and egg.

Dietary info: vegan friendly, gluten free, sugar free, unflavoured, banned substance free.

Creatine for women

Creatine is not just for bodybuilders. What does creatine do for a woman's body? The same thing it does for anyone: it tops up the energy stores in your muscles, so you can train a little harder, lift a little heavier and recover faster. For women building glutes and strength, that adds up over months of training. The dose is the same, 3 to 5 g a day.

Will creatine make you bulky? No. Creatine helps you train harder, but muscle size comes from your training and your food. The most common side effect is a small gain in water weight in the first few weeks, which is water inside your muscles, not fat. Some people get an upset stomach if they take a big dose at once. Splitting the dose or taking it with food usually helps.

How to take Essential Creatine

Take one level scoop (5 g) a day, mixed with 200 to 300 ml of water or your favourite drink. Stir or shake until the powder dissolves. Take it every day, including rest days, because creatine works by building up in your muscles over time. You don't need a loading phase. Timing matters less than taking it daily, but many people add it to their post-workout shake. Read more in our creatine timing guide and creatine myths guide.

Sizes and price per serve

• 150 g (30 serves): $29.95, about $1.00 a serve. A good size to try.
• 500 g (100 serves): $59.95, about $0.60 a serve.
• 1 kg (200 serves): $99.95, about $0.50 a serve. The best value.

Who should take Essential Creatine?

Essential Creatine is a good fit for anyone lifting weights, doing high-intensity training or playing power sports, men and women, beginners and experienced lifters. It also suits vegans and vegetarians, who get little creatine from food. Essential Creatine is not suitable for children under 15 or pregnant or nursing women.

Side effects and who should avoid it

Creatine monohydrate is one of the most studied supplements in the world and is well tolerated by most healthy adults at 3 to 5 g a day. You may notice a little water weight early on. Drink plenty of water through the day. Don't take more than the recommended serve. People with kidney problems, people taking medication, and anyone with a medical condition should check with their doctor first. Stop if you have any side effects.

What to take with Essential Creatine

• Protein: stir 5 g into a shake of Booty N Buff Lean Protein after training.
• Pre-workout: Project Ares or Project Hades handle energy and pump. Creatine handles strength over time, so they work well together.
• Glutamine: add Essential Glutamine to the same shake. It is unflavoured too.

Essential Creatine vs other creatine

• Booty N Buff Essential Creatine: pure micronised creatine monohydrate, 5 g per scoop, our own brand.
• Optimum Nutrition Micronized Creatine: another micronised monohydrate from a big US brand.
• The Gummy Co Creatine Gummies: 5 g of creatine as gummies, for people who hate powders.

See every option in our creatine range, or shop the full Booty N Buff range.

Made by Booty N Buff

Essential Creatine is our own product, Australian owned and made for Booty N Buff, the supplement store in Caringbah, in Sydney's south. Order by 2pm on a weekday for same-day dispatch Australia-wide, or pick up in store.