Creatine

Creatine is a natural compound found in muscle tissue, made in the body from amino acids and also obtained from foods such as red meat and fish. Creatine monohydrate is the most researched and widely used form. Taken at 3g a day, it increases physical performance in successive bursts of short term, high intensity exercise.

The standard maintenance dose used in research is 3 to 5g of creatine monohydrate a day. Some people start with a short loading phase of around 20g a day, split into smaller doses, before moving to the maintenance amount. Always follow the product label, and speak to a healthcare professional if you have an underlying health condition.

A loading phase means taking a higher dose, typically around 20g a day split into four 5g servings, for 5 to 7 days, to fill muscle creatine stores more quickly. It is optional: taking 3 to 5g a day consistently reaches the same point, just more gradually, usually within 3 to 4 weeks.

Creatine monohydrate is the most extensively researched form of creatine, and the only form covered by the authorised claim that it increases physical performance in successive bursts of short term, high intensity exercise, at 3g a day. Creatine HCl dissolves more easily in water but has far less research behind it and no equivalent authorised claim.

Powder, tablets and capsules all deliver the same creatine monohydrate and the same 3 to 5g effective dose, just in different formats. Powder is often the most flexible and economical per gram; tablets and capsules suit people who prefer a pre measured, no mixing option

Creatine can cause a small increase in body weight, mainly from water held within muscle tissue rather than body fat. There is no authorised claim that creatine causes weight or fat loss, so it should not be described as a weight loss aid. Its authorised benefit relates to physical performance in short, high intensity effort.

Yes. Current research supports creatine monohydrate as safe and effective for healthy adult women at the standard dose of 3 to 5g a day, with a similar performance benefit to that seen in men. As with any supplement, anyone who is pregnant, breastfeeding, or managing a medical condition should speak to a healthcare professional before use.

Current research does not show a meaningful performance difference between taking creatine before, after or well outside a workout window. What matters most is a consistent daily dose. Many people find it easiest to build into an existing routine, such as with breakfast or a post workout shake.