Learn all about Creatine
What is Creatine?
Gain strength & explosive power with research-backed creatine. The most studied performance supplement boosts energy fuel (ATP) in muscles. Level up!
Benefits of Creatine
"Creatine monohydrate is a top sports supplement because it's very safe and its effectiveness is consistently proven. Many people don't realise that besides helping with high-intensity exercise, new research suggests it might also help brain health, especially when the brain struggles to get enough energy."
- Dr. Eric Rawson, PhD, Professor and Chair of Health, Nutrition, and Exercise Science at Messiah University (source)
How to use Creatine
Dosage
Loading phase: 20g daily (divided into 4 doses) for 5-7 days; maintenance: 3-5g daily; alternatively, 3-5g daily without loading phase
Timing
On training days, near workout time (before or after) for convenience; timing has minimal impact on effectiveness
Notes
Take with carbohydrates to enhance uptake; consistency more important than timing; micronised forms may cause less digestive discomfort
Who should take Creatine?
- Resistance-trained athletes seeking strength and power gains
- Team sport athletes requiring repeated sprint performance
- Vegetarians and vegans with naturally lower creatine stores
- Older adults looking to preserve muscle mass and function
- Individuals with neurological conditions that might benefit from improved brain energy levels
How does Creatine work?
Creatine works by helping your body quickly remake its main energy source, called ATP, during intense exercise. Think of ATP like tiny batteries for your muscles. When you work out hard, these batteries run out fast. Creatine, stored in your muscles as phosphocreatine, acts like a charger, quickly giving a component back to used ATP (now called ADP) to recharge it instantly. This provides immediate energy for explosive movements like sprinting or lifting heavy weights. Taking creatine supplements increases these phosphocreatine stores by about 20%, making this energy system work better. Creatine also draws water into muscle cells, making them swell slightly. This might help build muscle protein and stop it from breaking down, leading to more muscle mass over time.
Frequently asked questions
Natural sources of Creatine
Red meat and fish are the main food sources. Beef and pork have about 5g per kg, and herring has 6.5-10g per kg. A typical 200g beef steak provides about 1g of creatine. Poultry and milk have less. Plant foods contain very little creatine. This means vegetarians and vegans often have 20-30% lower natural levels of creatine in their muscles compared to people who eat meat and plants, so they might benefit more from supplements. The body naturally makes about 1-2g of creatine daily from amino acids (protein building blocks).
Potential side effects & risks
Warnings
People who already have kidney problems should talk to a doctor before using creatine. There isn't enough research on its safety during pregnancy and breastfeeding. Some pre-workout drinks or powders contain too much creatine or other ingredients that might cause issues.
Side effects
Holding extra water (about 1kg initially) is common but harmless. Some people get stomach upset, especially when starting with a higher dose ('loading'). Muscle cramps are sometimes reported, but research hasn't confirmed a direct link.
Interactions
May make certain kidney medications less effective. Use caution with medicines known to harm the kidneys ('nephrotoxic drugs'). It might increase your need for water if used with caffeine or other substances that make you urinate more ('diuretics').