Raiseys Creatine Monohydrate

Raiseys Creatine Monohydrate — 5g Per Serve, Unflavoured, Made in NZ

One ingredient, nothing else. Raiseys Creatine Monohydrate is pure creatine monohydrate at 5g per serve — the most researched supplement in sports nutrition, in the form the research actually used. Unflavoured, so it disappears into whatever you're already drinking. 100g, 20 serves. In stock at TopDog Nutrition.

How Creatine Works

Creatine occurs naturally in muscle tissue, where it's stored as creatine phosphate. During intense, explosive effort — a heavy set, a sprint, anything maximal lasting a few seconds — your body burns through ATP faster than aerobic metabolism can regenerate it. Creatine phosphate donates a phosphate group to ADP, rebuilding ATP almost instantly and extending the window before you fail.

More creatine phosphate stored means more of those reps. Across months of training, more quality reps compounds into measurably more strength and more muscle. It's as well established as anything in sports science.

Creatine also draws water into muscle cells. Muscle cells need hydration to support fibre growth, and cell volumisation is part of how creatine contributes to muscle fullness — not just a cosmetic effect.

What It Supports

• Strength and power output — the primary, best-evidenced effect. Consistently demonstrated across hundreds of studies in high-intensity, repetitive efforts.
• Anaerobic endurance — more work before fatigue in the short, maximal efforts creatine fuels.
• Recovery — faster ATP regeneration between sets and between sessions.
• Cell volumisation — water drawn into muscle cells supports the environment for fibre growth.
• Concentration — the brain runs on ATP too, and the research on creatine's cognitive effects continues to grow.

Why Monohydrate

Creatine HCl, buffered creatine, ethyl ester, nitrate forms — all marketed as improvements on monohydrate, generally at a higher price per gram.

The evidence doesn't support the premium. Monohydrate has hundreds of published studies behind it and remains the reference form every newer version is benchmarked against. It's also the cheapest. Paying more for a form with thinner evidence is a poor trade.

Loading, or Not

• No loading: 5g daily. Full muscle saturation in around four weeks. Simple, no digestive complaints.
• Loading: 20g daily split into four 5g doses for 5–7 days, then 5g daily. Saturation in about a week, at the cost of some stomach discomfort for some people.

Both routes end in the same place. What actually matters is daily consistency — training days and rest days alike. Creatine works through accumulated saturation, not through timing around a session.

Unflavoured Stacks With Anything

No flavour, no sweetener, no colour. Stir it into PRO75, ISO90+, juice, coffee or plain water. Nothing to clash with, and no reason to make it a separate drink.

Directions

Mix one 5g serve into 200–250ml of water or your drink of choice. Take daily, every day, training or not.

Timing is flexible — take it whenever you'll remember. Mixing it into a carbohydrate-containing drink may slightly improve uptake. Keep your water intake up, since creatine increases intramuscular water.

Frequently Asked Questions

How many serves in the 100g tub?

20 serves at 5g. That's under three weeks of daily use — this is a trial size or a top-up rather than a long-term supply.

Will it make me look bloated?

It increases water inside muscle cells, not under the skin. The visible effect is fuller muscles. A 1–2kg scale rise in the first few weeks is intramuscular water, not fat.

Is it safe long term?

Creatine is among the most studied supplements that exists, including in multi-year trials, with a strong safety record in healthy people at normal doses. Talk to your doctor first if you have kidney issues.

Do I need to cycle it?

No. There's no evidence of tolerance or downregulation with continuous use. Consistency is the point.

Do women need a different dose?

No. 5g daily regardless of sex, and the research supports creatine for women across strength, power and recovery.