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).

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 period, you would take a maintenance dose of 3 to 5 grams (30mg/kg) per day to maintain your creatine muscle stores (3).

• 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 (8). 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.