FAQs

Cróga currently offers three products: Cróga Whey, Cróga Creatine and Cróga Collagen.

Yes, while Cróga was developed with the physical demands of Gaelic games in mind, all three products are suitable for anyone who is active. Whether you play sport, go to the gym or want to support your general health and recovery.

Yes, Cróga Whey, Collagen & Creatine are gluten free, please check the packaging of any other products.

Cróga Collagen contains Bovine Collagen Hydrolysate Powder, an animal-derived ingredient, so it is not suitable for vegetarians or vegans.

Cróga Whey is suitable for vegetarians.

Cróga Creatine is suitable for both vegetarians and vegans.

Cróga is produced by Complex Nutrition T/A Nuvion Nutrition in Navan, Co. Meath, Ireland.

Store in a cool, dry place. Once opened, re-seal the pouch tightly and consume within 2 months.

No, a food-first approach is always recommended. Supplements are designed to complement a well-balanced diet, not replace it. Most athletes can meet their nutritional needs through proper diet, hydration and recovery practices. Supplements should only be considered where appropriate, such as to address specific gaps or support performance goals.

If you have any pre-existing medical condition, are pregnant, or are currently taking medication, we recommend consulting with your GP or a qualified healthcare professional before using any supplement.

No, we do not recommend using any Cróga product after its expiry date. The date is shown on each pouch.

Protein is a fundamental macronutrient in sports nutrition, essential for muscle repair, recovery, and adaptation to training. It is made up of amino acids which are the building blocks required for muscle protein synthesis, tissue repair and regeneration, enzyme and hormone production and immune function support. In athletes, protein needs are higher because training and competition cause repeated muscle damage and increased protein breakdown. Adequate protein intake helps the body repair this damage, adapt to training, and improve strength and performance over time.

More: Protein and its Role in GAA Performance

The British Association of Sport and Exercise Sciences (BASES) recommends 1.6g or more per kg of body weight per day for athletes, compared to 0.8g per kg per day for sedentary individuals. Other scientific reviews suggest an optimal range of 1.2-2.0g per kg per day, depending on training load and goals. Research supports spreading intake across 3-5 meals of 20-30g each to maximise muscle protein synthesis throughout the day.

Female athletes have similar protein needs to males when adjusted for body mass. Research recommends a minimum of 1.4-1.6g per kg per day, rising to up to 2.2g per kg per day during high training loads. Protein supports recovery across all phases of the menstrual cycle. Female athletes are also at greater risk of low energy availability, where protein can help preserve lean muscle mass during periods of calorie deficit.

Mix 30g of powder (approx. 1 scoop) in 200ml of cold water in a shaker. Mix or shake until all powder is dissolved. Consume immediately.

Post-exercise: consuming 20-30g of protein within 1-2 hours after training enhances muscle protein synthesis and supports recovery.

Pre-sleep: protein before bed may support overnight recovery. On match days, prioritise carbohydrates as the primary fuel source, alongside moderate protein intake.

Protein gives your body the amino acids it needs to repair muscle fibres that get damaged during training and matches, which means less time spent recovering and more time training. Over time, it also supports increases in lean muscle mass and strength, which translates into better tackling, more power in your jumps and sprints and a body that is more resilient to injury.

Protein also helps your body respond to the work you are putting in, supporting muscle growth and strength gains as training continues. And while it is not the first thing people think of for endurance, research has shown protein intake can actually improve endurance performance and help with glycogen storage when paired with carbohydrates, useful for getting through the closing stages of a match.

Protein does not directly improve speed, sprint performance, or power output in the short term. Its main role is to support performance indirectly by improving recovery, supporting training adaptation and maintaining muscle mass over time.

No, if an individual's diet already meets their protein needs, supplementation is not essential. However, protein supplements may be potentially beneficial for elite or inter-county players, athletes with high training loads and players with limited access to quality food.

Cróga Whey contains Dairy (Milk) and Soya.

Cróga Whey is available in Vanilla, Chocolate, Strawberry, Banana, Red Berry, Cookies & Cream and Latte.

No, Cróga Whey has no added sugar and contains only naturally occurring sugar.

Creatine is a naturally occurring compound synthesised in the liver, kidneys and pancreas and stored primarily in skeletal muscle. It can also be obtained through foods such as red meat and fish. Inside muscle cells, creatine is converted into creatine phosphate (phosphocreatine). This plays a critical role in energy production, by helping to rapidly regenerate adenosine triphosphate (ATP) – the body’s main energy currency. This process is especially important during short, high intensity activities like sprinting jumping and tackling where energy needs to be produced quickly As a result creatine supports improved performance in activities that rely on strength power and explosive movement.

More: Creatine Monohydrate and its Role in GAA Performance

Yes. Creatine monohydrate is considered one of the safest and most well-researched supplements used in sport.

Scientific evidence from European and international bodies show that in healthy individuals, creatine supplementation has no harmful effects on kidney or liver function when taken at recommended doses. It is also considered safe for long-term use. The European Food Safety Authority (EFSA) recognises creatine as both safe and effective, and it permits health claims relating to its role in improving performance during short, high-intensity exercise.

Creatine helps your body regenerate ATP, which is what fuels those short, intense efforts like sprinting, jumping, and tackling. It is particularly useful for repeated high-intensity bursts, helping you maintain power output rather than fading late in a match. Over time it can also support increases in strength and muscle mass, which feeds into stronger tackles, bigger jumps, and faster sprint acceleration.

The European Food Safety Authority (EFSA) recommends a daily intake of 3g of creatine to support improvements in high-intensity performance. There are two common approaches to supplementation.

Loading phase option - 20g per day (split into 4 doses of 5g) for 5-7 days, followed by a maintenance dose of 3-5g per day.

Daily dose option - Take 3-5g per day continuously without a loading phase.

Both methods are effective, the loading phase helps saturate the muscles more quickly, while the daily approach achieves the same result more gradually.

Mix 3.4g (approx. 1 scoop) of powder in 200-250ml of water. Mix or shake until all powder is dissolved. Consume immediately.

Creatine can increase body mass typically 0.5-1.5kg, this is mainly due to increased water retention in the muscles, not body fat gain. Creatine draws water into the muscles, which can make them appear slightly fuller.

Yes. Creatine is safe and effective for female athletes.
Research shows that creatine supplementation can help improve power, strength and sprint performance, particularly in sports that involve repeated high-intensity efforts.
A real-world study in female football players found no adverse health effects over a full competitive season.

Not necessarily. Creatine is not essential to perform at a high level in GAA.
Players who may benefit most include elite/inter-county players, athletes in strength and conditioning programmes and players needing to maintain performance during repeated sprint efforts.

Collagen constitutes approximately 25-30% of total body protein and is essential for the structural integrity across connective tissues. In high-impact sports where repeated sprinting, jumping and tackling place stress on these structures, collagen plays a vital role in maintaining tissue integrity and supporting recovery.

More: Collagen and Its Role in Sports Performance

Collagen can help keep tendons strong and resilient, which matters when you are sprinting or jumping and relying on that force transferring properly through your joints. It has also been linked to less joint pain and better day to day mobility and may help with healing if you are dealing with a connective tissue injury like tendinopathy.

For female athletes in particular, hormonal changes can affect how much collagen your body naturally produces and how stiff your ligaments are, so supplementing can be especially useful for keeping joints and ligaments well supported.

Mix 14g (approx. 1 scoop) of powder in 200-250ml of water. Mix or shake until all powder is dissolved. Consume immediately.

Research recommends consuming collagen 30-60 minutes before exercise, combined with approximately 50mg of Vitamin C.

Vitamin C plays a role in collagen synthesis, helping the body better utilise the collagen for tendon and ligament support. Taking it before training allows collagen derived amino acids to be available in the bloodstream during exercise, when connective tissues are being actively loaded.

Cróga Collagen is currently available in Red Berry & Citrus.

Cróga Collagen contains Collagen Hydrolysate Powder (Bovine), Natural Flavourings, Ascorbic Acid, Colourant: Beetroot Extract or Natural Beta-Carotene depending on flavour, Powder and Sweetener: Sucralose.

Yes, Cróga products are Informed Sport Certified. This means every batch is independently tested for banned substances on the World Anti-Doping Agency (WADA) prohibited list before being released to market.

Informed Sport is a globally recognised testing and certification programme for sports nutrition supplements. Products carrying the Informed Sport logo have been regularly and independently tested for over 285 prohibited substances and manufactured to high quality standards.

Yes, thanks to Informed Sport certification, all Cróga products are suitable for players at all levels including inter-county.

Players are solely responsible for what they consume. All GAA members are subject to the Anti-Doping Rules as adopted by Sport Ireland (Rule 1.14 GAA Official Guide Part 1, 2026). While any player may be selected for testing, there is a particular focus on testing with regard to Inter-County players. Prior to consumption of a supplement, players should assess the need, the risk and the consequences. Further information -https://learning.gaa.ie/antidopinginfo

You can order directly here. Select your products, add them to your cart, and follow the checkout steps. If you have any trouble our team are happy to help.

Cróga currently ships within Ireland and Northern Ireland. Deliveries take place Monday to Friday, and currently there is no option for Saturday or timed deliveries.

Delivery times and costs will be shown at checkout. For specific delivery queries please contact our team and we will get back to you as soon as we can.

Delivery times and costs will be shown at checkout. For specific delivery queries please contact our team and we will get back to you as soon as we can.

If you need to change or cancel an order, please contact us as soon as possible and we will do our best to help before it is dispatched.

You have 30 days from the date you receive your order to start a return. Products need to be unopened, unused and in their original packaging with all seals intact. Because of health and hygiene rules, we cannot accept opened or used items back. A few exceptions apply too, like personalised items or anything past its expiry date, unless it is faulty.

Once we have received your returned item, we process refunds within 10 working days. The money goes back to whatever payment method you originally used. Just keep in mind that your original shipping cost is not refundable unless the return was down to our error or a faulty product.

If your order arrives damaged, faulty, or wrong contact our team within 7 days of receiving it. We will send a prepaid return label and offer either a replacement or a full refund once we have received the items. For standard returns that are not due to a fault, the cost of sending the item back is down to the customer.

Currently, we do not offer direct exchanges. If you would like a different product, the easiest way is to return your item for a refund and place a new order for the one you’d prefer.

Yes, the prices on our website include Irish VAT where applicable. For orders from Northern Ireland, UK VAT will be applied at checkout. Please note if this brings your total purchase value below €75 you will be charged shipping. If you are outside the EU, you might be asked to pay taxes or duties when your order arrives.

Please contact us directly at hello@croga-nutrition.com to discuss possible bulk orders for clubs.

You can reach customer service by email at hello@croga-nutrition.com. Our customer service team will respond within 7 working days.

Cróga is a 50/50 joint venture between the Gaelic Athletic Association, the Gaelic Players Association and Nuvion Nutrition.

Because the GAA and GPA are co-owners of Cróga, product development involves collaboration with both organisations in a variety of ways. This collaborative approach helps ensure every formulation reflects the demands of hurling, football, camogie and ladies' football.

Just as importantly, this partnership has been designed to give something back. As a co-owned brand, a portion of proceeds from every Cróga purchase is reinvested into supporting Gaelic games across Ireland, benefiting players at every level, clubs and the communities that make our games so great.

The name Cróga comes from the Irish word for brave, bold and valiant and was chosen to reflect the qualities every player draws on when representing club or county. It is a word that lives in the language of Gaelic games and one that recognises the standard the brand is committed to upholding in every product we make.

Gaelic games involve repeated bursts of high effort with sprinting, jumping, tackling and rapid directional changes throughout a match. Cróga Whey supports muscle repair and recovery after high running loads and collisions. Cróga Creatine supports the phosphagen energy system used in explosive efforts. Cróga Collagen supports tendon, ligament, and joint health*.

*For more information see:

• Protein and its Role in GAA Performance
• Collagen and Its Role in Sports Performance
• Creatine Monohydrate and its Role in GAA Performance

You can find more information about using supplements from the GAA and Sport Ireland here:

• GAA Anti-Doping Education hub, with sub-section on Supplement Use
• GAA Healthy Eating - Recipes for Success
• Sport Ireland Anti-Doping - Supplement Use