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About Creatine
Creatine monohydrate is the gold standard - the most studied form, with the strongest evidence behind it. Take 3-5g daily, consistently. You don't need to load, you don't need to cycle, and you don't need to time it perfectly. With or without food, before or after training - what matters is showing up every day. Results build over weeks, not days. Stay consistent, keep training hard, and let the compound effect do its work.
Pair with our muscle building range or browse our full health and wellness supplements.
Frequently Asked
Questions
What is creatine monohydrate?
Creatine monohydrate is one of the most extensively researched sports supplements available. It works by increasing the availability of phosphocreatine in your muscles, which is used to regenerate ATP — the primary energy currency your muscles use during short, intense efforts. More available ATP means more output before fatigue sets in, directly supporting strength, power and sprint performance.
What creatine format should I choose — powder, capsules or chews?
The active ingredient is the same in all three formats. Creatine powder is the most versatile — it mixes into any drink, allows flexible dosing and is typically the most cost-effective per serving. Creatine capsules are convenient and portable, requiring no preparation or measuring. Creatine chews are the most portable option and can be taken without water. Your choice comes down to your routine and lifestyle.
Do I need to load creatine?
Creatine loading — taking a higher dose (typically 20g per day) for the first 5–7 days — saturates your muscles quickly. It is not required. Taking a standard dose of 3–5g per day consistently achieves the same saturation level over 3–4 weeks, without the digestive discomfort some people experience during a loading phase. Both approaches are effective.
When is the best time to take creatine?
Taking creatine post-workout — especially alongside carbohydrates and protein — appears to offer a marginal advantage in uptake. On rest days, any time of day is fine. The most important factor is consistency: daily supplementation maintains the elevated phosphocreatine levels in your muscles that drive the benefits, regardless of exact timing.
Will creatine make me look bulky or bloated?
Some people experience mild water retention in the first week as creatine draws water into the muscles - this is intramuscular, not subcutaneous. In other words, it sits inside the muscle where it belongs. For most people, this settles quickly and what's left is fuller, harder-working muscle.
Can women take creatine?
Yes — creatine is equally effective for women. Research shows the same performance and muscle-support benefits regardless of sex. Women tend to start with lower muscle creatine stores than men, so the relative improvement from supplementation can be noticeable. Any initial weight change is intramuscular water, not fat.
Can creatine be stacked with other supplements?
Creatine pairs well with most sports nutrition supplements. Popular combinations include creatine with protein (supports muscle protein synthesis alongside creatine uptake post-workout), with pre-workout (check whether your pre-workout already includes creatine to avoid doubling), and with EAAs. Concerns about caffeine interfering with creatine are based on outdated research — modern evidence shows no meaningful interaction.
