What is creatine? And how to take it?
What is creatine? And how to take it?
Creatine is one of the most studied supplements on the planet. Its popularity has exploded in recent years, but the predominant message has been around gym bros and performance athletes.
So what about everyone else?
Creatine is naturally produced by the body, so supplementing it has benefits for everyone. If you train, lift, sprint after a toddler or throw yourself into a Saturday pilates class, this guide is worth a scan.
What is creatine?
Creatine is a compound your body naturally creates and uses. It’s mainly produced in the liver, but you can also find it in foods such as red meat and fish. It’s stored in the muscles for when you need fast energy.
When you have short, hard bursts of energy, your muscles burn through your natural reserves of quick-access fuel fast. That’s where creatine comes in. It helps to top the fuel back up so you can go again. Think of it as a rapid recharge.
Creatine supplements are usually single-ingredient: creatine monohydrate.
Is creatine for women?
Research suggests that women have lower creatine levels than men, which is often down to diet and body size. This really goes to show that creatine isn’t just for men.
So to answer the question “is creatine just for bodybuilders?” - absolutely not. While a lot of the historical marketing surrounding creatine has been for muscle mass and gym go-ers, there are many other benefits for runners, lifters, class go-ers and just the ones that want to keep up with the chaos.
What the science actually says
The claim that regulators has signed off and is backed by the most evidence is:
“Creatine increases physical performance during short bursts of high-intensity exercise, when taken at 3g a day.”
To you and I, that’s intervals, resistance work, sprints - repeated hard efforts. It’s not a fat burner or an energy drink, it just supports your body during short, sharp effort.
The bits science is still figuring out
Beyond performance, researchers are actively looking into the other benefits of creatine that many users suggest they have experienced.
Benefits such as muscle and bone health in older adults, as well as supporting brain function and combating fatigue.
We want to be honest here - although the research is ongoing (and there’s a lot of it), these extra claims still aren’t compliance approved, so we can’t promise you’ll experience them.
How to take creatine
How much?
3-5 grams, once a day. It’s that simple.
When should I take it?
Whenever you remember, whether that’s first thing in the morning, before the gym or in your mid-afternoon drink. It’s more about consistency than specific timing.
What do I mix it with?
Water, juice, a protein shake. Whatever you’re already drinking. It doesn’t need to be any more complicated than that.
Decoding the creatine myths
“Will creatine make me bloated”
Any water creatine draws in is mainly inside your muscles. Some people can notice bloating if they go through a ‘loading phase’, which is why we advise 3-5g consistently.
“Will creatine make me bulky?”
Creatine supports your effort, it doesn’t bulk the muscle itself. It’s the supporting act that helps you to perform, whether that be during a pilates workout, a HIIT session or strength training.
“Does creatine affect hair loss?”
This one traces back to a single small study from 2009 that measured a hormone change, not actual hair loss, and it’s never been repeated. The wider evidence doesn’t show that creatine causes hair loss.
“Does creatine cause acne?”
This is based on the same assumption that hormone change means breakouts, but there is no solid evidence linking creatine to acne.
The bottom line
Creatine suits everyday active people, whether you’re doing resistance training or just wanting to support your effort output.
It’s not a miracle and it was never a men’s-only club. It’s one of the best-studied, most straightforward single-ingredient supplements going.
If you’ve been eyeing it up and wanting to give it a try, then now’s the time.