Creatine
The most studied sports supplement: what creatine is, how the forms differ, how much people take and how to choose — without promises the law does not allow.
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
- Creatine enhances the effect of resistance training on muscle strength in adults over the age of 55.
The beneficial effect is obtained with a daily intake of 3 g of creatine. The claim for adults over 55 applies together with regular resistance training.
A varied and balanced diet and a healthy lifestyle are important.
What it is
Creatine is a substance the body makes itself from three amino acids: glycine, arginine and methionine. It also comes from food, mainly meat and fish. Most of the body's creatine is held in the muscles.
In sports nutrition creatine is sold on its own — as a powder, capsules or tablets — and is part of many pre-workout products. It is one of the few sports supplements with authorised effect claims in the European Union: they are listed above and apply to a daily intake of 3 g of creatine.
Forms of creatine
Creatine monohydrate is the most common and most studied form. 5 g of monohydrate contains about 4.4 g of pure creatine. Creapure is a German-made monohydrate brand with verified purity. Micronised monohydrate is milled finer and mixes into water more easily.
Creatine hydrochloride (HCl), malate, citrate and "buffered" forms cost more. They hold less pure creatine per gram than monohydrate, so compare the creatine in a serving, not the weight of the powder.
How it is taken
Most makers state 3–5 g of monohydrate a day, training day or not. The powder is stirred into water, juice or a protein shake; the time of day matters little, so many take it with a meal.
Some start with "loading" — about 20 g a day split into four doses for 5–7 days — before moving to 3–5 g a day. It is not necessary: taken daily without loading the result is the same, it only arrives later. Follow the dose on the pack.
How to choose
For most people plain monohydrate powder is the best choice: it is the cheapest per gram of creatine. Capsules are handier when travelling, but 3–5 g takes 4–6 capsules. If the purity of the raw material matters to you, look for Creapure on the pack.
Compare the price per 100 g of creatine, not per tub, and check how much creatine the recommended daily serving holds. Below 3 g the authorised claims do not apply to the product — we show them only on products that reach that amount.
Who should be careful
Creatine is not intended for children or for pregnant or breastfeeding women. People with kidney conditions or who take medicines should ask a doctor first. In the first days a little weight gain from water held in the muscles is common. Drink enough fluids and do not exceed the dose on the pack.
Frequently asked questions
How much creatine a day?
The EU-authorised claims apply to a daily intake of 3 g of creatine. That is about 3.4 g of monohydrate. Many makers state 3–5 g a day.
Is a loading phase needed?
No. Loading only raises the body's creatine store faster. Taking 3–5 g every day without it reaches the same level within a few weeks.
Can creatine be mixed with protein or coffee?
Yes, creatine can be stirred into a protein shake, juice or water. There is no general restriction on combining it with coffee, but if the product contains caffeine, count it toward your daily amount.
How is Creapure different from ordinary monohydrate?
It is the same creatine monohydrate, from one German maker with purity controls. Chemically it is the same substance; the difference is the origin of the raw material and the price.
Is creatine suitable for women?
Yes, creatine suits adults regardless of sex; the dose is the same. It is not recommended during pregnancy or breastfeeding.
Should I take creatine on rest days?
Yes, makers usually state daily use, including days without training.
Do I need to cycle creatine?
There is no generally accepted need for cycles; follow the pack's directions.
Why does creatine add weight?
In the first days a little weight from water held in the muscles along with creatine is common.
Creatine in the shop
