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Creatine is a naturally occurring compound stored primarily in your muscles that helps your body produce energy during short, high-intensity activities. Creatine supplements increase muscle creatine stores, helping support strength, power, and training performance. It is one of the most extensively researched sports supplements, particularly creatine monohydrate, and is commonly used by people who strength train, lift weights, sprint, or perform other high-intensity exercise.
Creatine supplementation can help improve high-intensity exercise performance, strength and lean muscle development when combined with regular resistance or high-intensity training.
Creatine increases the availability of phosphocreatine in muscle, which helps regenerate ATP during short, intense bursts of exercise. This can support strength and power output during activities such as weight training, sprinting and other high-intensity exercise.
Creatine can support increases in lean body mass when combined with resistance training. The increase in muscle creatine and training capacity can help you perform more productive workouts over time.
Creatine supplementation may support recovery and training adaptations when combined with a structured exercise programme and adequate nutrition.
Creatine increases water stored within muscle cells. This can contribute to an increase in body weight and a fuller appearance of the muscles, particularly during the early stages of supplementation.
For most people, creatine monohydrate is the best creatine to choose because it is highly researched, effective and generally more affordable than alternative forms. There is currently no strong evidence that more expensive creatine forms consistently outperform creatine monohydrate.
When choosing a creatine supplement, look for:
Creatine monohydrate as the primary ingredient
Clearly stated creatine content per serving
A reputable manufacturer
Proper product labelling
Authenticity and quality assurance
A serving size that makes it easy to reach your daily intake
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