The NZ Supps Journal

Straight Answers, No Bro-Science

Plain-English guides on what actually works, what does not, and why.

Creatine Loading Phase - Nexus Creatine Monohydrate - Unflavoured, Athletech Purest Creatine Monohydrate - Unflavoured, ProSupps Creatine - UnflavouredCreatine

Creatine Loading Phase: Do You Need One?

Loading creatine is about 20 g a day for 5 to 7 days. Taking 5 g a day reaches the same muscle stores in about four weeks. Here is the...

Sep 02, 2026 Read article
Creatine Loading Phase - Nexus Creatine Monohydrate - Unflavoured, Athletech Purest Creatine Monohydrate - Unflavoured, ProSupps Creatine - UnflavouredCreatine

Creatine Loading Phase: Do You Need One?

Loading creatine is about 20 g a day for 5 to 7 days. Taking 5 g a day...

Sep 02, 2026
Best Creatine Gummies NZ: Swoleys gummy bears and bullets with Athletech creatineCreatine

Best Creatine Gummies NZ: Dose, Price and Do They Work

Creatine gummies in NZ cost about $1.65 a serve versus $0.60 for powder. Here is the dose per...

Sep 02, 2026
Is Creatine Right for Me? Nexus, Swoleys and Cellucor creatine productsCreatine

Is Creatine Right for Me? An Honest Self-Check

Skip the benefits list. Run a quick, honest self-check on your goal, training, diet and expectations — and...

Aug 13, 2026
Nexus Creatine Monohydrate and MusclePharm Combat Whey compared with a New Zealand fifty-dollar noteCreatine

Creatine vs Protein Powder: Which Should You Buy First?

Creatine and protein powder are not competitors, they solve different problems. Protein powder tops up your daily protein...

Aug 06, 2026
EHP Labs Crea-8 and Nexus Creatine Monohydrate compared with two mixing tests and price notesCreatine

Creatine HCL vs Monohydrate: Is HCL Worth the Extra Money?

Creatine HCL is not worth extra money over monohydrate for almost anyone. Monohydrate is the form behind essentially...

Aug 06, 2026
Creatine gummies and creatine powder compared side by side at a 5g labelled serveCreatine

Are Creatine Gummies as Good as Powder?

Creatine gummies can work if they deliver the labelled dose. Powder has the stronger research base and costs...

Aug 04, 2026
Athlete discussing a creatine tub and kidney blood-test report with a healthcare professionalCreatine

Does Creatine Damage Your Kidneys?

Standard creatine use has not been shown to damage healthy kidneys. It can affect creatinine-based test results, and...

Aug 04, 2026
Man checking his hairline beside a creatine tub and research paperCreatine

Does Creatine Cause Hair Loss?

Current evidence does not show that creatine causes hair loss. A 2025 trial measured hair directly, but it...

Aug 04, 2026
Level scoop of creatine beside a clear shaker and water bottle on a gym benchCreatine

How Much Water Should You Drink With Creatine?

There is no proven extra-water quota for creatine. Mix it properly, follow your normal hydration needs, and split...

Aug 04, 2026
Woman measuring a daily serve of creatine monohydrate after strength trainingCreatine

Is Creatine Worth Taking for Women?

Creatine is not a men's supplement. It can support repeated high-intensity work and strength training, but it is...

Aug 04, 2026
Creatine monohydrate products available in NZ - Swoleys gummy bears, Ryse, EHPlabs Crea-8, Athletech and CellucorCreatine

Best Creatine NZ: Every Tub Compared on Price Per Serve

Every creatine we stock in New Zealand gives you 5g of monohydrate a serve, so the real difference...

Jul 28, 2026
Cellucor creatine tub with dumbbellsCreatine

How does creatine really affect your gains?

Creatine doesn't build muscle directly. It lets you do the work that does.

Jun 06, 2026
Cellucor creatine with scoop and waterCreatine

The real benefits of creatine (and who it's actually for)

Creatine is the most studied supplement in sports nutrition. Here's what it actually does.

Jun 06, 2026