Creatine is a naturally occurring compound found in the body and in foods like red meat and seafood. Your liver, kidneys and pancreas produce it naturally, and it’s stored mainly in your muscles.

Creatine plays an important role in energy production. It supports the creatine kinase system, helping your body rapidly regenerate adenosine triphosphate (ATP) - the main source of energy used during short, high-intensity exercise like sprinting, lifting or explosive movements.

The optimal dose is 5g of creatine monohydrate daily. 1 heaped tsp/≈7g of fourfive Creatine + Electrolytes delivers the full effective amount.

Creatine supports strength, power, and recovery, while electrolytes help maintain hydration, fluid balance, and normal muscle function - especially during intense training or periods of heavy sweating.

When combined, they work together to help your body perform at its best. Key electrolytes like sodium, potassium, magnesium, calcium, and chloride support normal muscle contractions and promote fluid movement into muscle cells, which is particularly beneficial when supplementing with creatine.

This makes a Creatine + Electrolytes formula a smart choice for both training performance and everyday support.

Creatine monohydrate is the most researched and proven form of creatine available. It’s highly bioavailable, well tolerated, and consistently shown to increase creatine stores in both muscle and brain tissue.

Because of this, creatine monohydrate is linked to improvements in strength, power and high-intensity exercise performance when taken consistently. It’s simple, effective and backed by decades of research - which is why we use it.

Yes. Creatine can be beneficial for endurance and team sports that involve repeated high-intensity efforts. It supports repeat sprint ability and recovery between bursts of work, helping maintain performance across a full session or match.

This makes creatine particularly useful for sports like football, rugby, Hyrox, CrossFit and interval-based endurance training, where short, powerful efforts are repeated with limited recovery. When taken consistently, creatine can help sustain high-intensity performance during intermittent exercise.

Yes. Creatine is safe and effective for women and does not cause unwanted “bulking” or fat gain. Any small increase in body weight is usually due to water stored in muscles, which is more noticeable in men.

Creatine supports strength, recovery, and overall performance. Women may benefit even more, as natural creatine stores and dietary intake are often lower compared to men.

Research also shows that creatine can support key areas of health during peri- and post-menopause, when oestrogen levels naturally decline. It may help:

• Maintain muscle mass and strength
• Support bone mineral density
• Support cognitive function and mood

By supporting musculoskeletal and brain health, creatine offers a simple, well-researched way for women to maintain performance, resilience, and overall well-being throughout peri- and post-menopause.

Creatine performs best when your muscles are properly hydrated. Coconut water powder supplies natural electrolytes including potassium, magnesium, and sodium to support fluid balance, helping maximise strength, power, and performance during training.

No. You don’t need to do a loading phase to see benefits. A consistent daily dose of 5g is enough to gradually saturate your muscles and support strength, power and recovery over 3–4 weeks.

Loading is optional. It can accelerate performance benefits, but it isn’t essential and may increase the risk of mild stomach discomfort.

If you do want to load, our Creatine + Electrolytes formula is safe to take at 20g per day, split into 4 × 5g servings for 5–7 days, followed by a 5g daily maintenance dose. Because the formula already contains key electrolytes, additional supplementation is usually unnecessary during loading. This approach is particularly helpful during high-intensity training or in hot conditions.

Any time of day. It works well before training, during long sessions, or post-workout to support hydration and recovery.

So it mixes easily into water, shakes or smoothies without altering taste - making daily use simple and flexible.

Yes. Like all fourfive creatine products, it is Informed-Sport tested for banned substances.

No. Research shows creatine does not cause dehydration or muscle cramps. In fact, creatine can improve cellular hydration, helping your muscles perform and recover during training.

Our Creatine + Electrolytes formula also includes key, naturals electrolytes from coconut water powder and pink himalayan salt, which further support fluid balance, especially during intense exercise or in hot conditions.

Creatine helps your body produce energy by regenerating ATP, the fuel behind muscle contractions and brain function. Most creatine is stored in your muscles, but only a small amount comes from your diet, and some is naturally broken down by the body each day.

Creatine levels are replenished through:

• Dietary intake (meat and fish)
• Made naturally by the body from amino acids such as glycine, arginine, and methionine

Getting enough creatine from diet alone to significantly increase muscle stores would require eating very large amounts of meat or fish, which isn’t practical or achievable for those following a vegan or vegetarian diet. Supplementation is the easiest and most cost-effective way to boost creatine levels.

Supplementing can increase muscle creatine stores, which may lead to:

• Greater strength and power
• Reduced fatigue during high-intensity exercise
• Improved training capacity and recovery

Creatine also supports brain energy metabolism, helping with focus, mental fatigue, and overall cognitive health.