Creatine is one of the most researched sports supplements in the world and is commonly used to support strength, training performance and muscle growth.
Whether you’re completely new to supplements or already training regularly, this guide explains how creatine works, the different types available, how to take creatine and common questions around results, side effects and dosage.
What Is Creatine?
Creatine is a naturally occurring compound stored mainly in your muscles. It helps your body produce energy during short bursts of high-intensity exercise such as weightlifting, sprinting and explosive training.
Although creatine is naturally found in foods such as red meat and fish, many people choose to use Creatine Supplements to help increase their daily intake more consistently.
Creatine Benefits
Creatine is commonly used to support:
- Strength and power output
- Gym and sports performance
- Muscle growth
- Recovery between sets
- Explosive exercise performance
- Training intensity
Many people use creatine during resistance training, bodybuilding, Hyrox training and other high-intensity sports due to its popularity and simplicity.
Read more in our Creatine Benefits Guide.
How Does Creatine Work?
Creatine helps support the production of ATP, which is one of the body’s main energy sources during short-duration, high-intensity exercise.
By increasing stored creatine levels within muscles, many users take creatine to help support repeated bursts of exercise performance during training sessions.
Types Of Creatine
There are several different forms of creatine available, although Creatine Monohydrate is by far the most common and widely used.
Popular creatine options include:
- Creatine Monohydrate
- Creatine Gummies
- Creatine Capsules
- Creapure Creatine
- Flavoured Creatine Powders
Different formats may suit different lifestyles and preferences depending on convenience, taste and daily routine.
Read our full Creatine Gummies vs Powder Guide.
How To Take Creatine
A common daily serving of creatine is around 3g to 5g per day, although product serving sizes may vary.
Many people choose to take creatine daily regardless of whether they are training or resting that day.
Creatine can usually be mixed with water, juice or added to shakes depending on the product type being used.
Read our full How To Take Creatine Guide.
Creatine Loading
Some people choose to follow a Creatine Loading Phase, where higher amounts are taken for several days before moving onto a lower daily maintenance amount.
While some people prefer loading creatine, others simply take a standard daily serving consistently over time.
Read more in our Creatine Loading Guide.
Creatine Side Effects
Creatine is one of the most widely researched supplements available, although some users may still have questions around bloating, water retention and digestion.
Common questions include:
- Does creatine cause bloating?
- Does creatine cause hair loss?
- Is creatine safe?
- Can women take creatine?
- Should I take creatine every day?
Read more in our Creatine Side Effects Guide.
Creatine For Beginners
Creatine is often considered one of the most beginner-friendly supplements due to its simplicity and popularity within sports nutrition.
Many beginners choose creatine alongside products such as Protein Powder and Pre-Workout Supplements depending on their training goals.
Read our Best Creatine For Beginners Guide.
Popular Creatine Products
Popular creatine formats include powders, gummies and capsules depending on personal preference and convenience.
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Frequently Asked Questions
How long does creatine take to work?
Some people begin using creatine immediately as part of their routine, although consistency is generally considered important when taking creatine daily.
Should I take creatine every day?
Many people choose to take creatine daily, including on rest days, as part of their regular supplement routine.
Is creatine only for bodybuilders?
No. Creatine is used by a wide range of people including gym beginners, athletes, runners and people involved in high-intensity training.
Can women take creatine?
Yes. Creatine is commonly used by both men and women as part of sports nutrition and fitness routines.
Is creatine beginner friendly?
Creatine is often considered one of the simplest and most popular beginner supplements due to its straightforward daily use.
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