Creatine: What It Does and How to Take It

What Is Creatine?

Creatine is a naturally occurring compound synthesised in the liver and kidneys from amino acids. Around 95% of the body's creatine is stored in skeletal muscle as phosphocreatine — the primary fuel source for explosive, high-intensity efforts lasting 1–10 seconds.

Supplementing creatine saturates those stores beyond what diet alone can achieve, directly improving performance in the gym and on the track.

What the Research Actually Shows

Creatine monohydrate is the most studied ergogenic aid in sports science history. Across hundreds of peer-reviewed trials, the consistent findings are:

• Increased strength and power output — typically 5–15% in compound lifts
• Improved high-intensity sprint and interval performance
• Greater lean muscle gain over time through increased training volume capacity
• Faster recovery between sets and sessions
• Emerging cognitive benefits, particularly in sleep-deprived or vegetarian individuals

No other legal supplement has this breadth of evidence. If you're only going to take one thing, it should probably be creatine.

How to Take Creatine

Loading Phase (Optional)

A loading protocol — 20 g per day split into four 5 g doses for 5–7 days — saturates muscle stores rapidly. Performance benefits are noticeable within the first week.

Maintenance Phase

After loading (or from the start if skipping it), 3–5 g per day is sufficient to maintain saturation. Results come slower without loading (3–4 weeks), but the end-state is identical.

Timing

Timing is largely irrelevant for creatine — consistent daily intake matters far more than the specific window. Post-workout with a carbohydrate source may offer a marginal advantage due to insulin-mediated uptake, but the difference is minor.

Which Form?

Creatine monohydrate is the gold standard. It's the form used in virtually all the research, and it's the most cost-effective option available. Ethyl ester, HCL, and buffered variants offer no proven advantage and cost significantly more.

Our Creatine Monohydrate is pharmaceutical-grade, unflavoured, and fully soluble — the only form worth buying.

Side Effects and Safety

Creatine monohydrate is exceptionally well-tolerated. Initial water retention (intramuscular, not subcutaneous) is common and expected. Concerns around kidney damage, hair loss, and cramping are not supported by the clinical literature in healthy individuals. If you have pre-existing kidney conditions, consult your GP before supplementing.

Bottom Line

Take 3–5 g daily, be consistent, and train hard. Creatine doesn't do the work for you — it makes the work you're already doing more productive.