Legion’s creatine powder gives you 5 grams of creatine monohydrate per serving to help you build muscle, gain strength, and push through more reps—with the 100-serving unflavored tub costing about 40 cents per serving.

It’s independently tested for creatine content, heavy metals, and microbes, with published results you can review yourself. You can see how much creatine the lab found and how it performed on the purity tests.

The powder is micronized into fine particles for easier mixing. Choose unflavored—with creatine monohydrate as its only ingredient—to add to your protein shake or morning coffee, or a naturally sweetened flavor to enjoy with water.

Our creatine powder undergoes independent lab testing to verify its creatine content and check for heavy metals and harmful microbes.

You can view our published lab results to see how the measured creatine content compares with the 5 grams listed on the label and review the purity checks for yourself.

“Micronized” means the creatine monohydrate has been processed into very fine particles, making it easier to mix into water, coffee, or a protein shake.

We use creatine monohydrate because it’s the most extensively studied form of creatine, with decades of research showing that it helps you build muscle, gain strength, and perform more reps during hard workouts. Other forms, such as creatine HCl and buffered creatine, haven’t consistently produced better results.

You get the form with the strongest research behind it, in a fine powder that fits easily into your daily routine.

Choose unflavored if you want to add creatine to a drink you already enjoy, such as coffee or a protein shake. It has a neutral taste and contains only creatine monohydrate, with no sweeteners or flavorings.

Choose a flavored option if you’d prefer to mix your creatine with water and enjoy it on its own. Our flavored options are naturally sweetened with stevia and have no added sugars. Adjust the amount of water to suit your taste.

Every option provides the same 5 grams of creatine monohydrate per serving, so you can choose based on how you’ll most enjoy taking it each day.

Mix one scoop with 10 to 12 ounces of water or your preferred beverage, then stir or shake well. You can adjust the amount of liquid to suit your taste.

Coffee and protein shakes both work well, especially with the unflavored option. For coffee, stir it in after brewing and drink it soon after mixing. Warm liquids can also help the powder dissolve.

If some powder settles at the bottom, add a splash of water, swirl, and drink the rest to get your full serving.

It may still agree with you. Serving size and the other ingredients in a product can make a difference.

Our unflavored option contains only creatine monohydrate, making it a good place to start if you’re sensitive to sweeteners or flavorings.

Try half a scoop (2.5 grams of creatine) daily to see how it agrees with you. If that feels comfortable, work up to a full scoop each day. You can also split the full serving into two half-scoop servings taken at separate meals.

There’s no need to take large “loading” doses, which can increase the chance of digestive upset. If discomfort continues, stop taking it.

Your first purchase of our creatine powder from us is covered by our 365-day money-back guarantee. If you don’t like the taste, it doesn’t agree with your stomach, or you’re otherwise unhappy with it, let us know and we’ll give you a full refund.

You can open it, use it, and see how it fits your routine. For a single-tub order, there’s no need to send it back.

All five provide 5 grams of creatine monohydrate per full serving to help you build muscle, gain strength, and perform more reps. Your choice comes down to convenience and whether you want additional recovery ingredients.

Choose creatine powder for a simple, affordable way to cover your daily creatine. You can mix a flavored option with water or add unflavored creatine to a drink you already enjoy.

Choose creatine capsules if you prefer swallowing capsules to mixing a drink. Six capsules provide a full serving, and they’re easy to pack for travel.

Choose creatine gummies if you prefer a chewable option that requires no mixing. They’re convenient for travel, busy days, or anyone who’d rather skip another drink.

Choose creatine + HMB if you want unflavored creatine with 2.5 grams of HMB to help reduce muscle breakdown and preserve muscle while dieting.

Choose Recharge if you want creatine plus additional support for recovery from hard training. It adds 2.5 grams of HMB and 500 milligrams of tart cherry powder to help reduce muscle breakdown, exercise-induced muscle damage, and post-workout soreness.

Take one scoop daily, including on rest days. Each serving provides 5 grams of creatine monohydrate, a research-backed dose for supporting muscle growth and strength.

At one serving per day:

• A 60-serving tub lasts 60 days—about two months.
• A 100-serving tub lasts 100 days—just over three months.

Use the scoop included with your tub to measure each serving.

Take it whenever you’ll remember it consistently. Before or after your workout, with breakfast, or alongside another daily habit all work. Consistency matters more than an exact timing window.

Yes, take it on rest days, too. Daily use helps build and maintain your muscles’ creatine stores, keeping them ready to support strength and repeated hard efforts when you train. Stick with one scoop per day, whether you’re working out or resting.

If you miss a day, simply resume your normal serving the next day. There’s no need to double up.

With one scoop (5 grams of creatine) daily, allow about 3 to 4 weeks for your muscles’ creatine stores to build up. As those stores increase, you may notice you can squeeze out more reps or maintain your performance better across hard sets.

You don’t need a loading phase. One scoop each day is a simple, effective way to get started.

If you want to build your creatine stores faster, you can take 20 grams of creatine daily for 5 to 7 days, divided into four separate one-scoop servings throughout the day. After that, switch to one scoop daily. This approach raises muscle creatine stores in roughly a week, but loading is entirely optional.

You may notice the scale go up when you start taking creatine. It can increase the water stored in your muscles, which may make them look fuller. That early water weight doesn’t mean you’ve gained body fat.

Stomach bloating or discomfort is a separate issue that some people experience, especially with large doses. If that happens, skip loading and try a smaller serving, gradually working up to one scoop daily as tolerated.

If you’re trying to lose fat, keep this early water weight in mind when assessing your progress. Waist measurements and your weight trend over several weeks can tell you more than a single weigh-in.

Yes. Creatine monohydrate is well studied and considered safe for daily use in healthy adults at recommended doses, including the 5 grams in one serving of our powder. Research hasn’t shown kidney damage from these doses in people with healthy kidneys.

Creatine can raise blood levels of creatinine, a substance commonly measured in kidney tests. That increase alone doesn’t necessarily mean kidney damage. Let your healthcare provider know you take creatine so they can interpret your results accurately.

If you have kidney disease, reduced kidney function, or take medication that can affect your kidneys, check with your healthcare provider before starting.

Current research doesn’t show that creatine causes hair loss.

The concern largely comes from a small 2009 study that found an increase in DHT, a hormone involved in pattern hair loss. That study didn’t measure hair loss itself.1

A 2025 clinical trial tested the question directly. Men took 5 grams of creatine daily for 12 weeks, and researchers found no significant differences in hair density, hair thickness, or DHT levels compared with placebo. That’s the same daily amount of creatine provided by one serving of our powder.2

Yes. Creatine can help women build strength and lean muscle when combined with regular strength training. It can also support performance during repeated hard efforts, helping you get more out of your workouts.

You don’t need a special women’s formula or a smaller serving simply because you’re a woman. For healthy adult women, one scoop daily provides a standard, research-backed dose of 5 grams of creatine monohydrate.

If you’re pregnant or breastfeeding, check with your healthcare provider before using creatine.

Creatine helps supply energy to your brain, and some studies have found benefits for memory and performance on demanding mental tasks.

One scoop provides 5 grams of creatine monohydrate—a dose used in research on both physical and cognitive performance. Its benefits for strength and muscle gain are well established. Research on memory and focus is promising but less consistent, so consider those potential additional benefits.

Yes. You can take it alongside protein powder or pre-workout, or mix it into the same drink. Unflavored is an easy choice if you’re adding it to a protein shake or flavored pre-workout.

You can also alternate between our creatine powder, creatine gummies, and Recharge, or combine portions of them on the same day. All three provide creatine monohydrate, so their creatine counts toward the same daily total.

A full serving of any one of these products provides 5 grams—the daily amount we recommend for muscle and strength benefits. If you combine products, count the grams from each so you get your daily amount without doubling up unnecessarily.

No. Healthy adults don’t need to cycle creatine or take scheduled breaks. Taking 5 grams daily keeps your muscle creatine stores elevated so you can continue getting its performance benefits.

If you stop, those stores gradually return to their usual levels, typically over 4–6 weeks. You may lose some water weight and notice less of a boost during demanding workouts as your stores decline.

Continuing to lift and eat enough protein helps you maintain the muscle you’ve built. Losing some of the extra water stored in your muscles is different from losing muscle tissue.

If you start again, simply resume your daily serving. There’s no need to load.

Our unflavored creatine contains just one ingredient: micronized creatine monohydrate. It has no sweeteners, flavorings, or colors.

Our flavored options are sweetened with stevia and use natural flavors, with colors from sources such as spirulina extract or fruit and vegetable juice. They have no added sugars or artificial sweeteners, flavors, or dyes.

If you prefer to avoid sweeteners altogether, choose unflavored. For the complete ingredient list of any option, select your flavor and check its Supplement Facts image.

Yes. Our creatine powder is vegan-friendly and made without gluten-containing ingredients, soy, or dairy. This applies to both flavored and unflavored options.

If you have a food allergy, review your chosen flavor’s full label before use. Our team can help with any questions about ingredients or manufacturing.

We include this warning to comply with California’s Proposition 65 law, which requires businesses to warn about certain exposures to substances associated with cancer or reproductive harm.

A Proposition 65 warning is not a finding that a product is unsafe. Some listed substances, including certain heavy metals, occur in the environment and can be present in everyday foods and supplements.

We independently test our supplements for heavy metals and other contaminants. You can view our published lab results to see the measurements and purity checks for yourself.