move: creatine + electrolytes
The complete drink for after you move: creatine, electrolytes and l-carnitine in one stick.
made for people who move, not flex
5 g creatine + electrolytes + l-carnitine, per serving
replaces what you sweat out, tops up what you burn through
30 single sticks. no scoop, no guessing, no maths.
nudge creatine + electrolytes is the supplement you mix in your shaker when you sweat whether that's on a bike, a court, a trail, or running between meetings.
Each serving delivers 5 g of creatine, the most researched performance ingredient in sports nutrition, alongside over 1000 mg of electrolytes to replace what you lose when you actually work hard and 1500 mg of L-carnitine. No sugar. Nothing you don't need. Still tastes good.
No proprietary blends. No "maximum performance." We put the doses on the box and the research at the bottom of this page.
so when do I actually drink this?
A few situations where this earns its place. If none of them look like your week, this probably isn't for you.
🗓️ back-to-back days
You played Tuesday, you're playing Wednesday. This is the gap where creatine does its most obvious work — it refills the energy your muscles burn through in the first ten seconds of anything hard.
💦 the salty ones
Some people just sweat more, and saltier - you'll know because your skin tastes of it and your kit dries white. If that's you, you're losing more of what this replaces than most people do.
💦 the long, sweaty one
Summer ride, hot court, anything over 70 minutes. You lose more than water when you sweat, and plain water alone doesn't put it back. 1051 mg of electrolytes, including 300 mg of sodium, does.
🏖️ rest days
Creatine works by accumulating, not by timing. Skipping the days you don't train is the single most common way people get nothing out of it. One stick, whether you moved or not. You can also take our creatine gummies on rest days :)
📧 the day job
Your brain runs on the same phosphocreatine system your legs do. The magnesium helps too — it contributes to the reduction of tiredness and fatigue. That's an authorised claim, not a promise about your inbox.
if we put it in nudge, there's a reason
9 things in the ingredients list. Here's what each one is doing there, including the ones that are just there for flavour.
creatine: 5000 mg
The reason the product exists. Your muscles keep a small, fast energy reserve called phosphocreatine, and it empties in about ten seconds of anything hard. Supplementing refills it bigger.
- What it does: increases physical performance in successive bursts of short-term, high-intensity exercise
- The dose: 5 g. The authorised claim needs 3 g, but 5 g is what the research mostly uses, so that's what's in here.
- The form: micronized monohydrate + citrate. Monohydrate is what nearly every study used. Citrate is in there because it dissolves better — a mixability decision, not a superiority claim.
- The catch: it accumulates. Skip days and you get nothing. This is not a sales line, it's the mechanism.
l-carnitine: 1500 mg
The one we'd defend least confidently, so we'll go first. Carnitine moves fatty acids into your mitochondria to be burned - that part is uncontested biochemistry.
- What we think it does: the research suggests it reduces markers of muscle damage and soreness after exercise
- What we can't claim: anything. There is no EFSA-authorised health claim for l-carnitine. Not yet.
- The dose: 1.5 g, which is what the studies that found an effect used
- Why it's in here anyway: because "not proven yet" isn't the same as "doesn't work," and 1.5 g of a well-tolerated compound with a consistent recovery signal is a call we're comfortable making. If the evidence turns, we'll take it out and say so.
sodium: 300 mg
What you lose most of when you sweat, and the reason plain water doesn't fully rehydrate you.
- What it does: drink water without sodium and your body reads the dilution as "we're fine" and sends a good share of it to your bladder. Sodium is what makes the fluid stay.
- What we can't claim: there's no authorised health claim for sodium. It's in here because sweat physiology says so, not because a regulator signed off on a sentence.
- The dose: 300 mg. And no, not more - on purpose.
- Why not more: because you live in Europe, and Europe salts its food. Most of us eat roughly twice the salt that health authorities recommend, every single day, without trying. Sodium deficiency is one of the rarer problems you'll have. It's also the cheapest electrolyte on earth — a bag of table salt costs less than a coffee — which is exactly why some brands load it up and then put the number on the front of the box. A big sodium figure is easy to buy and easy to boast about. 300 mg is a sensible top-up for one sweaty session, on top of a diet that already has plenty. That's the job.
If you're doing three hours in July heat, you'll need more than this — from your food, or from a second stick. We'd rather you knew that than sell you a salt bomb for every Tuesday.
potassium: 300 mg (15% NRV)
Sodium's counterpart. Sits inside your cells rather than outside them, and leaves in your sweat in smaller amounts.
- What it does: contributes to normal muscle function and to the normal functioning of the nervous system
- The dose: 300 mg, from potassium gluconate
magnesium: 100 mg (27% NRV)
The one that earns the most on paper, and the one most people are genuinely short on.
- What it does: contributes to the reduction of tiredness and fatigue, to normal muscle function, to electrolyte balance, and to normal energy-yielding metabolism
- The dose: 100 mg = 27% of your daily reference intake, from magnesium citrate
- Worth saying: this is the only authorised claim about fatigue we have. We'd rather use it precisely than stretch it.
calcium: 120 mg (15% NRV) and chloride: 231 mg (29% NRV)
Also in your sweat, also going back in. Calcium contributes to normal muscle function and normal energy-yielding metabolism. Chloride follows sodium out of you and has exactly one authorised claim, which is about stomach acid and digestion - not much use to you mid-set, but it's the honest answer to "what does chloride do."
malic acid: 600 mg
It's what makes it a little bit sour. That's it. Some brands would give you three paragraphs about the Krebs cycle here. At this dose, that would be a story, not a finding.
inulin, flavourings, sweeteners, colours
Inulin is a plant fibre doing the job of a bulking agent - it's what turns 7 g of actives into a 16 g stick that mixes properly. Sucralose and stevia make it drinkable at zero sugar. Riboflavins and chlorophylls are the colour, and they're the same compounds you'd find in food.
We're not going to pretend a sweetener is a health ingredient. It's there so you'll drink it, and a supplement you don't drink does nothing.
what the research actually says
You've seen what's in it and why. Here's the layer underneath — what the whole body of research points to, and the thinking that shaped what went into this product.
Creatine is the most reliable legal supplement in sport, and that's not our opinion
Across hundreds of trials and decades of use, creatine monohydrate comes out as the single most effective legal supplement for high-intensity performance and lean mass — that's the conclusion of the International Society of Sports Nutrition's position stand, which is about as close to a category verdict as sports nutrition gets (Kreider et al., 2017).
It's also one of the few supplements with an EFSA-authorised performance claim, which is a regulator's way of saying the evidence cleared a bar most ingredients never reach. Most things in this aisle are hope. This one is data.
Electrolytes aren't a trend, they're what rehydration actually requires
Replacing fluid after sweating isn't just about volume — it's about what's in the fluid. The research is consistent that plain water rehydrates you incompletely, because without sodium your body offloads a chunk of what you drink rather than holding onto it (Shirreffs & Maughan, 1998; Evans et al., 2017). And the losses matter: dropping around 2% of your body mass in sweat measurably dents endurance, and there's good evidence it dulls skill and decision-making too (Sawka et al., 2007; Nuccio et al., 2017). None of this is exotic. It's just the boring physiology that "hydration" as a marketing word usually skips over.
L-carnitine is genuinely promising — and we'll say exactly how promising
Here's the honest one. There's a real body of work suggesting l-carnitine supplementation reduces markers of muscle damage and soreness after exercise, which is why it's in here (Fielding et al., 2018). But "promising" is doing deliberate work in that sentence: there's no EFSA-authorised claim for it, and getting carnitine into muscle appears to be slow and difficult (Wall et al., 2011). So the accurate position is: the recovery signal is consistent enough to be interesting, not settled enough to promise. We added it because we think that's a bet worth making. We're telling you it's a bet because that's the deal.
Tennis, running, cycling, football — creatine is studied for your sport, not just the gym
This is the part most people haven't caught up on. Creatine has been studied well beyond the weights room: a meta-analysis in footballers found benefits for the sprint-and-repeat demands of the game (Mielgo-Ayuso et al., 2019), and reviews of endurance sport make a specific, useful point — creatine won't raise your aerobic ceiling, but endurance events are decided by the surges inside them, the breakaway, the hill, the sprint finish, and that's exactly where it helps (Forbes et al., 2023).
If your sport involves repeated hard efforts with short recoveries between them like padel, tennis, climbing, intervals, the last kilometre of a ride - that's the exact profile creatine is best evidenced for. It was never really a bodybuilding supplement. It was marketed as one.
It works above the neck too, which almost nobody mentions
The thing people find genuinely surprising: your brain runs the same phosphocreatine energy system your muscles do, and creatine research has followed it there. Reviews point to effects on cognitive processing, with the clearest signal showing up when the brain is under stress, tired, sleep-deprived, taxed (Dolan et al., 2019; Roschel et al., 2021).
One striking study found a single large dose improved cognitive performance during sleep deprivation (Gordji-Nejad et al., 2024). We file this as "promising and interesting," not "proven and on the label" but if you train hard and also work a desk, it's a reason the same daily habit might quietly earn its place twice.
What creatine does to your body:
FAQ
How long can I take it for?
As long as you want. Creatine has been studied in daily use for years with no trouble in healthy people (Kreider et al., 2017; Antonio et al., 2021), and there's no need to cycle off it - that's a myth from the "cycle everything" era of supplement forums. It works by staying topped up, so stopping just lets your levels drift back down over a few weeks. Take it while it's useful to you. That's the whole rule.
Are there side effects?
For most people, none worth mentioning. The one that's actually documented is a small, temporary rise in body water in the first week or two - we explain it below. Occasionally someone gets mild stomach discomfort, usually from taking a big dose on an empty stomach, which is one reason we don't use a loading phase. If anything feels off, drop to half a stick for a few days. Beyond that, the safety record across decades of studies is genuinely boring, which in a supplement is the best thing it can be.
Will it upset my stomach?
Much less likely than plain creatine powder, for two reasons. The dose is spread across the day rather than dumped in one 20 g loading hit, and it's dissolved in 400 ml of water rather than swallowed dry. Most stomach complaints about creatine come from loading protocols, which we don't use. If you've had trouble with creatine before, this is the gentler way to take it and if you're still sensitive, half a stick twice a day sorts it.
Does creatine cause hair loss?
No and this one has a specific origin worth knowing. It comes from a single 2009 study in rugby players that measured a rise in DHT, a hormone linked to hair loss. It measured the hormone. It did not measure any actual hair loss. No study since has shown creatine makes hair fall out, and reviews that have looked specifically for it haven't found it (Antonio et al., 2021). One hormone marker in one small study became "creatine makes you bald" on the internet. That's the whole story.
Will it make me puffy or bloated?
You may see 0.5–1 kg on the scale in the first week or two. That's water being pulled into your muscle cells which is the mechanism working, not fat, and not the "puffy under the skin" bloating people worry about. It's inside the muscle, and it levels off. Some people never notice it at all. Nobody's ever kept it off by skipping creatine; they've just had less creatine
Do women need a smaller dose?
No. 5 g is 5 g. The research uses the same dose for women, and creatine is as well-studied and as useful for women as for men, arguably more talked-about for women lately because the category ignored them for so long. Same stick, same amount.
Can I take it if I'm not super active - I just like it?
Yes. There's nothing in here that requires you to have earned it. The electrolytes are a sensible drink on a hot day whether you moved or not, and creatine works by being topped up consistently, so daily use suits a quiet week fine. That said - if you're rarely training, our gummies are a cheaper way to keep creatine going, and you won't be paying for electrolytes you didn't sweat out. Honest answer, even though it points at the cheaper product.
Can I take it while I'm on a GLP-1 medication (like Ozempic or Wegovy)?
Ask your doctor first - genuinely, not as a disclaimer. These are prescription medications and we're a food supplement, so we're not the right source for a yes or no, and anyone who gives you a confident answer without knowing your prescription is guessing. What we can say plainly: people on GLP-1s often eat and drink less, which makes staying on top of protein, hydration and muscle maintenance more of a live issue, not less. Creatine and electrolytes are relevant to exactly that. But whether it fits your situation is a conversation for the person who wrote your prescription.
What about my kidneys?
This is the big one, so here's the direct version: in healthy people, creatine does not damage your kidneys. It's been studied specifically for this, for years, and the reviews are clear (Kreider et al., 2017; Antonio et al., 2021). The confusion comes from a blood marker called creatinine, which creatine can nudge up slightly — it's a normal by-product, not a sign of harm — and which can make a routine test look off if your doctor doesn't know you supplement. So tell them you do. If you already have a kidney condition, that's a genuine "ask your doctor" — not because there's evidence of harm, but because you shouldn't be freelancing supplements with a pre-existing condition, full stop.
Why is there no loading phase?
Because you don't need one. Loading — 20 g a day for a week — gets your muscles saturated faster, but 5 g a day gets you to exactly the same place in three to four weeks (Hultman et al., 1996). Loading is also where most of creatine's stomach complaints come from. Unless you have a competition in ten days, there's no reason to rush it, so we don't build the product around a phase you can skip.
What should I mix it with, and does it matter?
Water, 400 ml, done. You don't need juice or a carb drink to "activate" it — that's an old idea from the loading era, and at 5 g a day it makes no meaningful difference. Take it with food if your stomach prefers, but the timing and the mixer are both far less important than the one thing that actually matters: taking it most days.
Does it matter when I take it — before, during or after?
Not much. The research on timing is underwhelming, and the honest summary is that the best time to take creatine is whenever you'll actually remember to. We nudge you towards after your session because that's when you're already thirsty and reaching for a drink, which is the only timing trick that reliably survives contact with a real week.
Can I take it on rest days?
Yes, and you should. This trips people up: creatine isn't pre-workout fuel you take before effort, it's a store you keep full. Skipping rest days is the single most common reason people get less out of creatine than they expected. Move or not, one stick or some creatine gummies.
Can I have it with coffee?
Yes. The old worry that caffeine "cancels out" creatine traces to one 1996 study and hasn't held up — plenty of people take both with no issue (Antonio et al., 2021). If you want a pre-session coffee and a post-session move, have both. But dear god, don't mix it with coffee in one cup :)