Eating big, training hard, still lean
You eat more than your mates, you train just as hard, and you still look like you skipped both. Shirts hang off you. The scale barely moves.
Being a hardgainer is real, but it is not a life sentence. Naturally lean lifters often run low on the raw materials that let a muscle work at its ceiling, and that caps how much useful stimulus you can put in per session.
Fix the ceiling and the same training does more. That is where creatine earns its place, not as a bulk gainer, but as the thing that lets you train hard enough to grow.
What creatine does for a hardgainer
No hype. Here is the pooled evidence across dozens of trials, deliberately conservative.
+1.1 kg
Lean body mass vs placebo, with training
- That kilo is lean mass, not water weight. It shows up when creatine is paired with real resistance training, and barely at all without it, so the work still has to happen.[1]
- Creatine helps your muscles refill the fuel they burn in short hard efforts, so you get another rep or two on the sets that build size. Small per session, large over months.[2]
- It also supports recovery between sessions, which matters most when you are trying to train each muscle often enough to grow.[2]
- It is the most researched sports supplement there is, with a formal position stand behind both its benefit and its safety.[2]
Why your last creatine did nothing
Plenty of hardgainers tried creatine, felt nothing, and blamed their genetics again. Usually the product was the problem.
Cheap creatine is often underdosed, cut with filler, or so coarsely milled it will not dissolve. And if it does not dissolve, it is not absorbing.
Brotein's is 100% pure, filler-free, unflavoured monohydrate that mixes clean into anything. WADA prohibited-list compliant, made in South Africa.
How to actually put on size with it
- 1
One scoop, every day
Consistency beats timing. Creatine works by saturating your muscle stores, so the daily habit matters more than taking it around your workout.
- 2
Stack it on top of food and training
It is not a mass gainer. It is the multiplier on the eating and lifting you are already doing. Mix it into your shake and keep training hard.
- 3
Give it three to four weeks
Full saturation takes a few weeks. Judge it by the extra reps and the mirror after a month, not after two days.
Lifters who finally held onto it
I’ve been taking this daily for 2 months or so - as someone who tends to struggle gaining and maintaining muscle, this has been a game changer. I sometimes find it gets a little clumpy but haven’t had any issues getting it to dissolve.
Emma Thomson · Verified buyer
My trainer recommended this creatine product to help with my strength training. I've been using it for a few weeks, and I'm definitely noticing improved muscle endurance and power. I'm able to push harder in my workouts, and I'm seeing better results. Highly recommend!
Justin Veldsman · Verified buyer
Keep coming back to this. Dissolves into nothing. Easy on the gut. Great results. Whole family is using it 👌🏼
Alison Shiel · Verified buyer
seeing some good results
Davy · Verified buyer
Ready to make the training count?
- 100% pure and filler-free
- Over a kilo of lean mass in the trials
- WADA-compliant
Free delivery over R1 100.
References
- 1.Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022;103-104:111791. View source
- 2.Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View source