Collection: Creatine

Creatine is a nitrogen-containing compound that is naturally synthesised in the liver, pancreas, and kidneys, though it’s also found in some foods, including red meat and fish. When creatine powder is ingested, it’s converted into creatine phosphate and stored in your muscles.

Creatine supplies energy to your muscle cells during exercise. It does this by helping your body to generate ATP (adenosine triphosphate), the energy molecule that powers muscle contraction. Creatine supplements have been shown to improve athletic performance, increase strength and power, and decrease recovery time (1). Bear in mind, creatine may have potential side effects with concerns such as water retention, weight gain, and digestive discomfort.

To experience the full effects of creatine, your muscles must be fully saturated with it. ‘Loading’ creatine means taking large doses of the supplement for 5 to 7 days in order to saturate the muscles. This can help to improve athletic performance or build strength more quickly. However, loading creatine is not necessary for everyone, and some people may prefer to take smaller doses of the supplement over a longer period of time.

While creatine tablets are available, creatine powder offers better value for money and is absorbed into your system quicker. You can use it in one of two ways:

• Loading protocol followed by a maintenance dose

  Creatine loading involves taking 20 to 25 grams of creatine powder, split into 4 to 5 equal doses for 5 to 7 days (2). After this loading phase period, you would take a maintenance dose of 3 to 5 grams (30mg/kg) per day to maintain your creatine muscle stores (3) (this is know as the maintenance phase).

• No loading protocol, straight to maintenance dose

  Alternatively, you can skip the loading phase and begin taking the maintenance dose of 3 to 5 grams daily. This method is more convenient, but it takes longer to see the same effects, typically 28 days (4).

Creatine monohydrate has been shown to improve strength, power and muscle mass when combined with resistance training. Creatine supplements improve exercise performance and decrease fatigue during extended workouts (5), and also appear to reduce drowsiness during demanding mental activity (6) and sleep deprivation (7).

When taken as directed, creatine supplements are safe and effective. However, some people may experience short-term gastrointestinal side effects, such as stomach pain, cramping, or diarrhoea. Since creatine increases creatinine levels - a marker used to identify kidney health - it's a common misconception that the supplement is harmful for kidney health, but there is no long-term evidence to support this (9). With that said, if you have impaired kidney function or take medication for your kidneys, it's important to speak with your doctor or healthcare provider before starting a creatine supplement regimen.

Timing is not critical with creatine - what matters most is taking it consistently every day so your muscles stay saturated. Many people take it after training alongside their protein shake, simply because it is easy to remember. On rest days, take your usual maintenance dose at any time. Pick a routine you can stick to.

Some people notice a small increase on the scales in the first week or two, mostly from water drawn into the muscle - this is normal and not fat gain. Over time, any further change reflects the lean muscle you build through training. If you prefer to minimise early water retention, you can skip the loading phase and start straight on a 3 to 5g daily maintenance dose.

Yes. Women can use creatine to support strength, training performance and lean muscle in the same way men do, using the same forms and a standard 3 to 5g daily dose. Creatine does not cause unwanted bulk on its own - your results depend on your training and nutrition. Browse our creatine for women range. If you have any questions, or are pregnant or breastfeeding, speak with your healthcare professional or one of our certified nutritionists first.

Most creatine supplements are suitable for vegans. The creatine used in supplements is made synthetically rather than from animal sources, and because dietary creatine mainly comes from meat and fish, vegans and vegetarians often have lower natural stores - so they may particularly notice the benefit. Always check the label for the format (for example, gelatin capsules versus vegan-friendly powders or gummies).

You can buy creatine right here at Elite Supplements. While creatine is sometimes stocked by supermarkets and pharmacies, a specialist store gives you a far wider range of forms and brands, competitive pricing, and free advice from certified nutritionists. Shop online for fast delivery and same-day dispatch, or visit any of our 140+ stores nationwide. Not sure which to choose? Browse our top 10 creatine supplements.