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Creatine Explained: Benefits, Dosing and Myths

Creatine is one of the most researched supplements in sport. Here is what it does, how to take it and what's just gym myth.

What creatine does

Creatine helps your muscles refill their quick energy supply during short, intense efforts like lifting or sprinting. Over time this can mean an extra rep or two, which adds up to more strength and muscle.

How to take it

• 3–5 g per day, every day — training day or not.
• Timing doesn't matter much; pick a time you'll remember.
• A "loading phase" is optional. Daily dosing reaches the same result in about 3–4 weeks.
• Drink plenty of water through the day.

Common myths

"It's a steroid." No — creatine is a natural compound found in meat and fish.

"It makes you bloated." Some people gain 1–2 kg of water inside the muscle. That's not fat, and it isn't puffiness under the skin.

"It's only for men." Women benefit just as much from improved strength and recovery.

Choosing a creatine

Plain creatine monohydrate is the most studied form and the best value. Our Creatine Monohydrate is unflavoured, so it mixes into water, juice or your protein shake.

If you have a medical condition, check with a doctor before starting any supplement.