Creatine is one of the most researched supplements in sports nutrition. Here's a plain-English summary.
What it does
Creatine increases stores of phosphocreatine in muscle, which helps regenerate energy during short, intense efforts like lifting, sprinting and jumping. Over time this can mean a few more reps or slightly more weight, which supports strength and muscle gains.
How to take it
- Form: creatine monohydrate is the most studied and affordable form.
- Dose: 3–5g per day, any time of day.
- Loading: optional. 20g a day (split into four doses) for 5–7 days saturates muscles faster, but 3–5g daily gets there in about 3–4 weeks anyway.
- With food: mix with any drink or meal.
Common myths
- "It's a steroid." No — it's a compound found naturally in meat and fish and made by your body.
- "It causes fat gain." Initial weight gain of around 1kg is water stored inside muscle, not fat.
- "You need to cycle it." There's no good evidence that cycling is necessary.
Safety
In healthy adults, long-term studies at recommended doses have not shown harm. If you have kidney disease, are taking medication, are pregnant or are under 18, speak to your GP before using any supplement.
Who benefits most?
People doing strength or high-intensity training. Vegetarians and vegans, who get little creatine from food, may notice a larger effect.