Creatine
Browse creatine monohydrate in powder and capsules, plus micronised and Creapure options. We explain which form suits you, why monohydrate is the best-researched choice and how to take 3 to 5 g a day around training.Read more →
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Creatine monohydrate: forms, dosage and how we choose
What creatine is and how it works
Creatine is a compound your body makes in the liver and kidneys, and also takes in from meat and fish. It is stored mostly in your muscles as phosphocreatine, a fast-access energy reserve for short, hard efforts. A day of normal eating replaces some of it, but a supplement keeps those stores fully topped up. Creatine increases physical performance in successive bursts of short, high-intensity exercise, with a daily intake of 3 g. That is why it sits at the centre of our sports nutrition range, useful for heavy lifting, sprints and interval work. Because a typical diet delivers only about a gram a day, supplementing is the practical way to reach a steady 3 to 5 g.
The forms we carry and why they differ
Nearly everyone does best on plain creatine monohydrate. It has decades of research behind it and gives you the most for your money. Micronised monohydrate is the same powder ground into finer particles, so it mixes without clumping and feels smoother in a shaker. Creapure is branded monohydrate made in Germany to a documented purity of 99.9%, which appeals if you want a clear quality marker. Creatine HCl is bound to hydrochloric acid so it dissolves more easily; some people prefer it when monohydrate feels heavy on the stomach, though studies have not shown it works any better than monohydrate.
Format is the next choice. Powder is the cheapest per serving and easy to scale up or down. Capsules and tablets cost more but travel well and skip the mixing, which suits a gym bag or a busy morning. Many people take creatine alongside a shake, so it fits neatly next to whey protein. None of these blends is essential; creatine works on its own.
How we choose the creatine we stock
We keep this category simple, the way we would advise our own family. We lead with creatine monohydrate because it is the best-researched form and the best value. We prefer micronised powder because it mixes cleanly, and we carry Creapure for those who want a documented purity standard. We also stock creatine HCl for people who find monohydrate sits heavily, while being honest that it is not proven to perform better. Every product passes our compliance team, we buy straight from the brands, and independent labs spot-check batches.
Who it suits and what to expect
Creatine suits anyone whose training involves short, explosive efforts, from gym-goers to team-sport players, and it slots into a routine whether or not you already use a pre-workout. Be realistic about the timeline. Without loading, a daily 3 to 5 g dose fills your muscle stores over roughly three to four weeks. A loading phase gets there faster but is not required. You may see a small rise on the scales in the first week or two, which is water drawn into the muscle rather than fat, and it usually settles. Consistency is the whole point, so the best form is simply the one you will take every day.
Frequently asked questions
What is creatine?
Creatine is a natural compound your body produces and also absorbs from foods like meat and fish. It is stored mainly in your muscles, where it helps release quick energy during short, intense efforts. A supplement tops up these stores so they stay full. Creatine increases physical performance in successive bursts of short, high-intensity exercise, at a daily intake of 3 g, which is why it is a staple for strength and sprint training.
How much creatine should I take each day?
For most people, 3 to 5 g of creatine monohydrate a day works well. The established benefit for performance comes from a daily intake of 3 g, while larger or heavier people sometimes use the upper end. What matters most is taking it every day, not the exact gram. Consistency keeps your muscle stores topped up, so a steady daily habit beats occasional larger doses.
Do I need a loading phase?
No, a loading phase is optional. Some people take around 20 g a day, split into four doses, for five to seven days to fill their muscle stores faster. Others skip it and simply take 3 to 5 g daily. Both reach the same saturation; loading just gets there quicker. If monohydrate ever feels heavy on your stomach, splitting the dose or skipping loading usually helps.
When is the best time to take creatine?
Timing matters less than most people think. The research points to consistency rather than a precise moment. Take creatine at a time you can repeat every day, whether that is with breakfast, before training or after. Some prefer it post-workout alongside a shake, others with a meal. Pick whatever makes the daily habit easiest to keep, because a missed dose does more than a badly timed one.
Which form of creatine should I choose?
Creatine monohydrate is the most researched form and offers the best value, so it suits most people. Micronised monohydrate is the same thing ground finer, which mixes more smoothly. Creapure is branded monohydrate with a documented purity standard. HCl dissolves more easily and some choose it when monohydrate causes bloating, though it is not proven to work better.
| Form | Daily amount | Best suited for |
|---|---|---|
| Monohydrate | 3 to 5 g | Most people, best value |
| Micronised monohydrate | 3 to 5 g | Easier, smoother mixing |
| Creapure monohydrate | 3 to 5 g | Documented purity |
| Creatine HCl | Smaller amounts | Stomach sensitivity |
Does creatine cause weight gain or bloating?
Some people notice a small rise on the scales in the first week or two. This is usually water drawn into the muscle, not fat, and it often settles as your body adjusts. A minority feel mild bloating, especially during a high loading dose. Splitting the daily amount, skipping loading or trying a micronised or HCl form can help. Drinking enough water through the day is sensible with any training routine.
Is creatine suitable for vegetarians and vegans?
Creatine powder itself is made in a lab, not from animals, so plain creatine monohydrate powder is generally suitable for vegetarians and vegans. Capsules can be the exception, since some use gelatin shells, so always check the label for a vegan mark or a veg-capsule note. Because vegetarians and vegans get little creatine from food, they sometimes notice the effect of our vegan-friendly supplements more clearly.
Can older adults benefit from creatine?
Yes. Alongside its performance role, daily creatine consumption may enhance the effect of resistance training on muscle strength in adults over 55 years old. The evidence is tied to regular resistance training, so creatine works with the exercise, not instead of it. The usual 3 g or more a day applies. If you have a medical condition or take regular medication, it is wise to check with a healthcare professional first.
