What is creatine?

Creatine is a naturally occurring substance stored in muscle cells and used for energy during high-intensity activities. An amino acid that plays a vital role in muscle contraction and overall athletic performance and requires 1–3 grams daily intake. While the liver and kidneys produce half of the body’s creatine, the rest comes from diet, particularly red meat, milk, and seafood. It’s the body’s immediate energy source during short bursts of activity, and due to insufficient dietary levels for intense training, many athletes turn to creatine supplementation

What is creatine used for?

Creatine is widely used to enhance athletic performance, increase muscle mass, and improve workout recovery, making it a popular choice among athletes, bodybuilders, and fitness enthusiasts. It provides quick energy for short bursts of explosive movements, aiding strength, power, and muscle growth. Supplementing with creatine boosts IGF-1 levels (a hormone that helps promote bone and tissue growth), enhances muscle recovery, and helps prevent injuries, making it essential for those focusing on strength, speed, or power training. However, it is less beneficial for endurance athletes and not recommended for individuals under 18.

What does creatine do?

Creatine helps you produce energy during heavy lifting or high-intensity exercise. It increases the availability of ATP, the primary energy carrier in cells. This boost allows for more intense and prolonged exercise, significantly improving muscle mass and strength.

Why should I take creatine? 

The benefits of creatine supplementation are well-documented and extensive. Here's why you should consider adding it to your fitness regime:

• Increased strength and power: Studies have shown that creatine can significantly improve performance in high-intensity activities like weightlifting, sprinting, and other explosive sports
• Muscle growth: By allowing you to train harder and recover faster, creatine helps build lean muscle mass more effectively. It's especially beneficial during the bulking phase of bodybuilding
• Improved exercise performance: Whether you're looking to lift heavier, run faster, or simply improve your endurance, creatine can give you that extra edge

Other benefits of creatine include faster muscle recovery, improvements in bone mineral density, and an increase in memory and brain performance. 

Creatine side effects

Like any supplement, creatine comes with its own set of potential side effects. While generally safe for most people, it's important to be aware of these:

Dehydration:

Upset stomach:

Muscle cramps:

When ingested in recommended volumes, creatine supplements are considered to be safe and easily absorbed by the digestive system in most healthy adults. However, in instances where high doses of creatine are consumed frequently, it can result in malfunctioning of the kidneys, liver, and heart. Those with pre-existing kidney problems are advised not to take creatine supplements.

How to take creatine

How to take creatine involves an initial loading phase followed by a maintenance phase to maximise its effectiveness. Here's a guide on how much creatine per day is needed and when to take creatine:

1. Loading Phase: For the first 5–7 days, take 20 grams of creatine per day, split into four doses of 5 grams each.
2. Maintenance Phase: After loading, take 3-5 grams per day to maintain elevated creatine levels in your muscles.
3. Consistency: Take creatine consistently, preferably at the same time each day. For best results, take early morning and before or after your workout.
4. Hydration: Drink plenty of water to avoid dehydration and help with creatine absorption. While taking creatine, it’s recommended to drink at least 10-12 glasses of water per day.

Which form of creatine is best for me?

Creatine monohydrate is the most studied and proven form. It's effective and affordable, making it a popular choice. Other forms, like creatine hydrochloride and creatine ethyl ester, are also available, but they don't offer significant advantages over monohydrate.

We have a range of creatine supplements to suit any lifestyle and training schedule. Check out some of our creatine options below to find out which is the best fit for you.

• Micronised 100% Pure Creatine - this readily absorbed form of pure creatine monohydrate powder comes in a convenient, easy-to-mix powder.

• Muscle Fuel Anabolic - this protein powder is stacked with protein, carbs, vitamins and creatine monohydrate to make an all-in-one protein mass gainer, excellent for building muscle mass and strength. 

• Creatine Anabolic Powder - this powder delivers a healthy supply of carbohydrates and maximises creatine absorption.

Keen to discover our creatine products?

If you’re ready to take your fitness journey to the next level with creatine, explore our range of creatine products to find the perfect supplement for your needs. Remember, consistency and proper usage are crucial to reap the full rewards of this powerful supplement.

For more tips, insights, and expert advice, visit our blog and discover how to maximise your performance and achieve your fitness goals. 

FAQs

Is creatine safe?

Yes, creatine is one of the most researched supplements and is considered safe for long-term use. However, as with any supplement, the usage of creatine is dependent on your fitness goals and it’s recommended to always speak to your healthcare provider first.

Does creatine cause bloating or weight gain?

Some users may experience a slight increase in water retention, leading to temporary bloating or weight gain. This is typically due to water being drawn into the muscles and is not the same as gaining fat.