R1 Creatine by Rule 1 is a micronised creatine monohydrate powder with 5 g of creatine monohydrate in every scoop and 30 serves per tub. Pick Unflavoured to stir into a shake or juice, or Blue Raspberry or Fruit Punch to drink with water. It suits lifters and athletes who want a simple daily creatine. Shop R1 Creatine 30 serves.
At a glance
| Detail | R1 Creatine by Rule 1 |
|---|---|
| Brand | Rule 1 (Rule One Proteins) |
| Type | Micronised creatine monohydrate powder |
| Serve size | 1 scoop |
| Creatine per serve | 5 g creatine monohydrate |
| Servings / sizes we list | 30 serves (156 g Unflavoured tub, 210 g flavoured tub) |
| Flavours we list | Blue Raspberry, Unflavoured, Fruit Punch |
| Dietary notes | Rule 1 says it is suitable for vegetarians. Blue Raspberry and Fruit Punch are labelled artificially flavoured. |
What is in R1 Creatine
Rule 1 says its creatine powders are made with pure creatine monohydrate and are micronised so they blend readily into protein shakes. Unflavoured is the plain option. Blue Raspberry and Fruit Punch are labelled artificially flavoured, and their 30-serve tubs weigh 210 g against 156 g for Unflavoured, because each scoop carries flavouring ingredients as well as the same 5 g of creatine. If you avoid sweeteners or colours, read the flavoured label or choose Unflavoured.
Why creatine monohydrate? The NIH Office of Dietary Supplements (ODS) says short-term creatine use often significantly increases strength, for example in the bench press, and power, for example in cycling. The Australian Institute of Sport (AIS) rates creatine monohydrate as Group A, its strongest evidence group, for brief high-intensity efforts, repeated sprints and resistance training. The International Society of Sports Nutrition (ISSN) position stand calls monohydrate the most extensively studied and clinically effective form of creatine.
It is not a fit for every goal. The ODS notes creatine seems to be of little value for endurance sports. On safety, the ODS says creatine is considered safe for short-term use by healthy adults, and that evidence shows use for several years is safe. The change most people notice is on the scales: the ODS reports a 1 to 2 kg increase in total body weight in a month among strength-training users, and the AIS explains that creatine increases body water.
Who it suits
- Lifters and gym-goers training for strength and muscle
- Athletes in sports with repeated sprints or short, hard bursts
- People who would rather drink creatine as a flavoured drink than mix it into a shake
- Anyone trying creatine for the first time who wants a smaller 30-serve tub
Who should check first
- Pregnant or breastfeeding: talk to your doctor before using any supplement.
- Medical conditions or medication: if you have kidney problems or any other medical condition, or take medication, check with your doctor first.
- Under 18: talk to your doctor or a sports dietitian first.
- Weight-category athletes: the AIS notes creatine's extra body mass may matter if you need to make weight.
- Sensitive to sweeteners or colours: choose Unflavoured.
- Drug-tested athletes: Rule 1's Australian product page does not state a HASTA or Informed Sport certification. Sport Integrity Australia says no supplement can fully guarantee you will not test positive, so check its guidance and the certifier databases yourself. See our guide to supplements for drug-tested athletes.
How to use R1 Creatine
Rule 1's directions for Unflavoured: mix 1 scoop with 6 to 12 fl oz (about 180 to 350 ml) of protein shake, fruit juice, workout drink or another cold drink. For Blue Raspberry and Fruit Punch: mix 1 scoop with 8 to 12 fl oz (about 240 to 350 ml) of water, workout drink or another cold drink.
Rule 1 says creatine may be best used after workouts and with meals. That lines up with the ISSN, which notes that taking creatine with carbohydrate, or carbohydrate and protein, has been reported to promote creatine retention more consistently.
Loading is optional. Rule 1 suggests 20 g a day for 5 days, then 3 to 5 g a day for maintenance. On a 30-serve tub, a 5-day load uses 20 of your 30 scoops, so you may prefer to skip it. The AIS says 3 to 5 g a day without loading still fills creatine stores, just more slowly, over about 4 weeks. Our guide on how to take creatine covers both options.
How it compares
- Legit Supps Creatine Monohydrate: unflavoured only, but we list it in larger bags (300 g, 500 g and 1 kg), which suits daily users who want fewer reorders.
- Next Generation Pure Creatine Monohydrate: an unflavoured 500 g bag with 100 serves of 5 g, which the brand says is made in Australia.
- Creapure Creatine Monohydrate by ATP Science: unflavoured, using the Creapure branded monohydrate, in a 250 g tub.
R1 Creatine stands out for its flavour choice. See our best creatine in Australia guide or the full creatine range.
Where to buy R1 Creatine in Melbourne and Australia
You can buy R1 Creatine online at Supps247 with Australia-wide delivery (see our shipping and returns page), or order online and pick it up from one of the 11 Supps247 stores that offer click and collect. Supps247 has 18 stores, 17 in Victoria plus Richlands in Queensland, so use the store locator to find your nearest. Not sure which flavour to pick? Ask the team in store.
Seen it cheaper elsewhere? Check our price match guarantee. Conditions apply.
R1 Creatine review: our verdict
R1 Creatine is the easy choice if you want to drink your creatine on its own. Every scoop gives 5 g of micronised creatine monohydrate, Blue Raspberry and Fruit Punch turn it into a flavoured drink, and Unflavoured disappears into a shake. The 30-serve tub is a low-commitment way to try creatine. The trade-offs: daily users will reorder often, a 5-day loading phase would use 20 of the 30 scoops, and there is no stated HASTA or Informed Sport certification. If you are happy with plain creatine and want bigger packs, Legit Creatine Monohydrate fits better.
FAQs
Which R1 Creatine flavour should I choose?
Choose Unflavoured if you want to mix creatine into a protein shake or juice. Choose Blue Raspberry or Fruit Punch if you want to drink it with water. All three give 5 g of creatine monohydrate per scoop.
Do I need to load R1 Creatine?
No. Rule 1 offers an optional load of 20 g a day for 5 days, then 3 to 5 g a day. Skipping the load works too; the AIS says 3 to 5 g a day reaches full stores over about 4 weeks.
When should I take R1 Creatine?
Rule 1 suggests after workouts and with meals. Creatine builds up in muscle over time, so taking it at the same time each day, including rest days, is the practical part.
How long does a 30-serve tub last?
About a month at one scoop a day. If you load, the first 5 days use 20 scoops, so the tub runs out much sooner.
Is R1 Creatine vegetarian?
Rule 1's Australian product page says it is suitable for vegetarians. Check the label of your flavour if you have other dietary needs.
Will R1 Creatine make me bloated?
Some people get mild, temporary stomach upset, according to the AIS, which suggests skipping the loading phase and taking creatine with meals to reduce it. The ODS also reports weight gain of about 1 to 2 kg in a month in strength-training users.
Label details checked against the official Rule 1 product page on 19 October 2026. Formulas can change, so always read the label on the product you buy and follow the directions.
Sources: Rule One Proteins Australia, Creatine; Rule One Proteins, Creatine; NIH Office of Dietary Supplements, Dietary Supplements for Exercise and Athletic Performance; Australian Institute of Sport, Creatine; Kreider et al. (2017), ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine; Sport Integrity Australia, Supplements in sport; Legit Supplements, Creatine Monohydrate; Next Generation Supplements, Pure Creatine Monohydrate; ATP Science, Creapure Creatine Monohydrate
