Creatine for strength and power training, from plain micronised monohydrate to capsules, gummies, flavoured powders and creatine stacks. Start with Creatine Monohydrate for straightforward value, or Advanced Creatine & Blends for gummies and flavoured formats. Brands include Applied Nutrition, Trec Nutrition, DY Nutrition, OstroVit and Elemental Nutrition.
Creatine is one of the few sports supplements with an authorised health claim: creatine increases physical performance in successive bursts of short-term, high intensity exercise. The benefit is obtained with a daily intake of 3 g, so that is the amount to look for on the label. Many products give 3 to 5 g per serving.
Creatine works by building up the stores in your muscles, so timing matters less than taking it every day, training day or not. A loading phase is optional; without one, stores fill over roughly three to four weeks. Some people notice a little extra water held in muscle early on, which is normal.
Powder is the cheapest way to take creatine and mixes into water, juice or a shake. Capsules avoid mixing but need several per serving. Gummies are the most convenient but cost more per gram. Flavoured powders turn the daily serving into a drink, which helps if plain powder bores you into quitting. Creatine also features in some drinks in Hydration & Endurance, such as Trace Minerals Creatine + Electrolytes. For money-saving stacks, see Recovery & Creatine Bundles.
The authorised claim is based on 3 g of creatine a day, which is the amount most labels are built around. Take the serving on your product label and do not exceed it.
No. Loading simply fills your muscle stores faster; a steady daily serving reaches the same point over about three to four weeks.
Any time of day works, as long as you take it daily. Many people add it to a post-training shake or breakfast so they do not forget.
Yes. Creatine works the same way for women and men, and the 3 g daily intake applies to adults of either sex.
Creatine supplements are sold for adults. Anyone under 18 should speak to a GP or pharmacist first.
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