Rule One R1 Creatine, front of container

Roll over image to zoom in Click on image to zoom

Rule One R1 Creatine — 5g Micronized Monohydrate, Informed Choice Certified

Rule One R1 Creatine5 grams of pure micronized creatine monohydrate. One ingredient, no fillers, no sugars, no gums — and Informed Choice banned-substance tested.Creatine is the most researched supplement in sports nutrition, so the product differences come down to purity, testing and cost per serving. R1 does well on all three.Informed Choice certification on a creatine is genuinely rareThis is the strongest reason to choose this one over another monohydrate.R1 Creatine is banned-substance tested by Informed Choice, run by LGC — one of the major sports anti-doping laboratories. Certification costs money to maintain, so it is usually reserved for proteins and pre-workouts. Most creatine on most shelves carries no certification at all.If you compete in a tested federation, that matters directly. If you do not, it is still a reasonable proxy for a manufacturer running proper quality control — and it costs you nothing.Rule One also manufacture in their own GMP-certified facilities rather than contracting production out, which is unusual and means they control the process end to end.What micronised actually means — and what it does notWorth correcting, because several retailers state this wrongly.Micronisation means the creatine particles have been mechanically reduced in size. Smaller particles have more surface area, so the powder disperses more readily and stays suspended in liquid longer rather than settling into a gritty layer at the bottom of your shaker.What it does not do is improve absorption. Creatine monohydrate is already close to fully bioavailable — you cannot meaningfully improve on that, and claims that micronised creatine absorbs better are marketing rather than physiology.What micronisation genuinely delivers: Better mixability — less grit, less settling Possibly less stomach discomfort for people who get it from standard monohydrate, since undissolved creatine sitting in the gut is a common causeThose are real benefits. Better absorption is not one of them, and we would rather tell you that.You do not need to loadRule One's own copy recommends a loading phase — 20g daily for five days, then 5g. That works, but it is optional, and we would generally skip it.Creatine works by saturating muscle phosphocreatine stores. Loading gets you there in about a week; taking 5g daily gets you to exactly the same place in around three to four weeks. The endpoint is identical.What loading also does is increase the chance of stomach upset and bloating, which is the most common reason people abandon creatine early. Unless you have a specific reason to saturate quickly — a competition date, for instance — 5g daily from the start is the easier route to the same result.Specs Creatine monohydrate5g per scoop (5.2g scoop) IngredientsCreatine monohydrate. That is the entire list Fillers, sugars, stimulants, gumsNone FormMicronised powder CertificationInformed Choice, tested by LGC ManufacturingRule One's own GMP-certified US facilities Sizes60, 75, 130, 150 and 260 servings FlavoursUnflavoured, plus Fruit Punch and Blue Raspberry Suitable for vegetariansYes (capsule version is gelatin free)The 130 and 260-serving sizes are where this becomes compelling. Creatine is taken every day indefinitely, so cost per serving compounds — a 260-serving twin pack is more than eight months of supply.Our full creatine range R1 Creatine5g micronisedInformed Choice certified. Best large sizes Nutristat Creapure5g Creapure99.9% pure German. Public COA NutraBio Creatine5g PharmaPureHPLC tested to 99.98% NutraBio Creatine Burst5g flavouredSame creatine, flavoured for adherence PEScience TruCreatine3g capsulesCreapure, no mixing NutraBio Creatine + HMB5g + 3g HMBFor returning lifters or a deficit Bucked Up Gummies5g gummiesNSF certified. No shaker neededHonestly, the creatine in all of these is the same molecule doing the same thing. Choose on what you value: certification (R1), verifiable purity documentation (Creapure or NutraBio), convenience (capsules or gummies), or flavour if that is what keeps you consistent.What matters far more than which tub you buy is taking it every day.How to take it One scoop (5g) daily in 6 to 12oz of water, juice, or mixed into a protein shake. Every day, including rest days. Creatine works by saturation, not acutely — rest days count exactly as much as training days. With a meal or after training is Rule One's suggestion. Carbohydrate alongside may modestly aid uptake, but consistency matters far more than timing. Unflavoured mixes into anything without altering taste — that is the point of it. Drink enough water. Creatine draws water into muscle cells. No cycling needed. There is no evidence that continuous use downregulates anything.Who this is for Tested athletes — Informed Choice certification is uncommon on creatine Anyone buying creatine long term, where the 130 and 260-serving sizes cut cost per serving substantially People who want a single-ingredient product with nothing else in it Anyone who has found standard monohydrate gritty or settling in the shaker People who mix creatine into a protein shake or pre-workout — unflavoured is designed for thisWho this is not forIf you dislike mixing powders, TruCreatine capsules or gummies remove that step entirely.If your pre-workout already contains creatine, check the total before adding 5g.If you want published batch-level documentation, Creapure and NutraBio publish purity figures and certificates.One thing worth knowing about bloodwork: creatine supplementation can raise serum creatinine, a marker used to estimate kidney function. This is an artefact of the supplement rather than a sign of kidney damage — but tell your doctor you take creatine before any blood panel, so it is not misread. More detail on our Creapure page.Not for anyone under 18, pregnant, nursing or trying to conceive. Speak to your doctor first if you have any kidney condition or take prescription medication.Stack it with: anything. Creatine is stimulant-free and mixes into protein, pre-workout or juice without issue.Frequently asked questionsHow much creatine per serving?5g of pure creatine monohydrate, from a 5.2g scoop. Creatine monohydrate is the only ingredient.Does micronised creatine absorb better?No. Creatine monohydrate is already close to fully bioavailable. Micronisation reduces particle size so it mixes better and stays suspended longer, and it may reduce stomach discomfort — but absorption is unchanged.Do I need to load?No. Loading saturates muscle stores in about a week; 5g daily reaches the same point in three to four weeks. Loading also raises the chance of bloating and stomach upset.Should I take it on rest days?Yes. Creatine works by saturation, so every day counts equally.Is it tested for banned substances?Yes — Informed Choice certified by LGC. That is unusual for a creatine, since most carry no certification.Do I need to cycle it?No. There is no evidence that continuous use causes any downregulation.Will it affect my bloodwork?It can raise serum creatinine, which is used to estimate kidney function. That is an artefact of supplementation rather than damage — tell your doctor you take creatine before a blood panel.Which size should I buy?The largest you will get through. Creatine is taken daily and indefinitely, so cost per serving compounds — the 130 and 260-serving options are considerably better value. Read more

Authorized Dealer Rule One Proteins

Size: 30sv

Variant

Price:

$ 19.99

Quantity:

Every Day Low Pricing Available In Store

Authorized Retailer

Fast Shipping

Real Support If You Need It

PRODUCT LABEL

Rule One R1 Creatine

5 grams of pure micronized creatine monohydrate. One ingredient, no fillers, no sugars, no gums — and Informed Choice banned-substance tested.

Creatine is the most researched supplement in sports nutrition, so the product differences come down to purity, testing and cost per serving. R1 does well on all three.

Informed Choice certification on a creatine is genuinely rare

This is the strongest reason to choose this one over another monohydrate.

R1 Creatine is banned-substance tested by Informed Choice, run by LGC — one of the major sports anti-doping laboratories. Certification costs money to maintain, so it is usually reserved for proteins and pre-workouts. Most creatine on most shelves carries no certification at all.

If you compete in a tested federation, that matters directly. If you do not, it is still a reasonable proxy for a manufacturer running proper quality control — and it costs you nothing.

Rule One also manufacture in their own GMP-certified facilities rather than contracting production out, which is unusual and means they control the process end to end.

What micronised actually means — and what it does not

Worth correcting, because several retailers state this wrongly.

Micronisation means the creatine particles have been mechanically reduced in size. Smaller particles have more surface area, so the powder disperses more readily and stays suspended in liquid longer rather than settling into a gritty layer at the bottom of your shaker.

What it does not do is improve absorption. Creatine monohydrate is already close to fully bioavailable — you cannot meaningfully improve on that, and claims that micronised creatine absorbs better are marketing rather than physiology.

What micronisation genuinely delivers:

Better mixability — less grit, less settling
Possibly less stomach discomfort for people who get it from standard monohydrate, since undissolved creatine sitting in the gut is a common cause

Those are real benefits. Better absorption is not one of them, and we would rather tell you that.

You do not need to load

Rule One's own copy recommends a loading phase — 20g daily for five days, then 5g. That works, but it is optional, and we would generally skip it.

Creatine works by saturating muscle phosphocreatine stores. Loading gets you there in about a week; taking 5g daily gets you to exactly the same place in around three to four weeks. The endpoint is identical.

What loading also does is increase the chance of stomach upset and bloating, which is the most common reason people abandon creatine early. Unless you have a specific reason to saturate quickly — a competition date, for instance — 5g daily from the start is the easier route to the same result.

Specs

Creatine monohydrate	5g per scoop (5.2g scoop)
Ingredients	Creatine monohydrate. That is the entire list
Fillers, sugars, stimulants, gums	None
Form	Micronised powder
Certification	Informed Choice, tested by LGC
Manufacturing	Rule One's own GMP-certified US facilities
Sizes	60, 75, 130, 150 and 260 servings
Flavours	Unflavoured, plus Fruit Punch and Blue Raspberry
Suitable for vegetarians	Yes (capsule version is gelatin free)

The 130 and 260-serving sizes are where this becomes compelling. Creatine is taken every day indefinitely, so cost per serving compounds — a 260-serving twin pack is more than eight months of supply.

Our full creatine range

R1 Creatine	5g micronised	Informed Choice certified. Best large sizes
Nutristat Creapure	5g Creapure	99.9% pure German. Public COA
NutraBio Creatine	5g PharmaPure	HPLC tested to 99.98%
NutraBio Creatine Burst	5g flavoured	Same creatine, flavoured for adherence
PEScience TruCreatine	3g capsules	Creapure, no mixing
NutraBio Creatine + HMB	5g + 3g HMB	For returning lifters or a deficit
Bucked Up Gummies	5g gummies	NSF certified. No shaker needed

Honestly, the creatine in all of these is the same molecule doing the same thing. Choose on what you value: certification (R1), verifiable purity documentation (Creapure or NutraBio), convenience (capsules or gummies), or flavour if that is what keeps you consistent.

What matters far more than which tub you buy is taking it every day.

How to take it

One scoop (5g) daily in 6 to 12oz of water, juice, or mixed into a protein shake.
Every day, including rest days. Creatine works by saturation, not acutely — rest days count exactly as much as training days.
With a meal or after training is Rule One's suggestion. Carbohydrate alongside may modestly aid uptake, but consistency matters far more than timing.
Unflavoured mixes into anything without altering taste — that is the point of it.
Drink enough water. Creatine draws water into muscle cells.
No cycling needed. There is no evidence that continuous use downregulates anything.

Who this is for

Tested athletes — Informed Choice certification is uncommon on creatine
Anyone buying creatine long term, where the 130 and 260-serving sizes cut cost per serving substantially
People who want a single-ingredient product with nothing else in it
Anyone who has found standard monohydrate gritty or settling in the shaker
People who mix creatine into a protein shake or pre-workout — unflavoured is designed for this

Who this is not for

If you dislike mixing powders, TruCreatine capsules or gummies remove that step entirely.

If your pre-workout already contains creatine, check the total before adding 5g.

If you want published batch-level documentation, Creapure and NutraBio publish purity figures and certificates.

One thing worth knowing about bloodwork: creatine supplementation can raise serum creatinine, a marker used to estimate kidney function. This is an artefact of the supplement rather than a sign of kidney damage — but tell your doctor you take creatine before any blood panel, so it is not misread. More detail on our Creapure page.

Not for anyone under 18, pregnant, nursing or trying to conceive. Speak to your doctor first if you have any kidney condition or take prescription medication.

Stack it with: anything. Creatine is stimulant-free and mixes into protein, pre-workout or juice without issue.

Frequently asked questions

How much creatine per serving?
5g of pure creatine monohydrate, from a 5.2g scoop. Creatine monohydrate is the only ingredient.

Does micronised creatine absorb better?
No. Creatine monohydrate is already close to fully bioavailable. Micronisation reduces particle size so it mixes better and stays suspended longer, and it may reduce stomach discomfort — but absorption is unchanged.

Do I need to load?
No. Loading saturates muscle stores in about a week; 5g daily reaches the same point in three to four weeks. Loading also raises the chance of bloating and stomach upset.

Should I take it on rest days?
Yes. Creatine works by saturation, so every day counts equally.

Is it tested for banned substances?
Yes — Informed Choice certified by LGC. That is unusual for a creatine, since most carry no certification.

Do I need to cycle it?
No. There is no evidence that continuous use causes any downregulation.

Will it affect my bloodwork?
It can raise serum creatinine, which is used to estimate kidney function. That is an artefact of supplementation rather than damage — tell your doctor you take creatine before a blood panel.

Which size should I buy?
The largest you will get through. Creatine is taken daily and indefinitely, so cost per serving compounds — the 130 and 260-serving options are considerably better value.