Creatine explained: what it does, how to take it and which one to buy

If you only take one supplement for strength and muscle, make it creatine. It's cheap, it's been studied for decades, and it works for most people who train. Here's everything you need to know.

What does creatine do?

Your muscles use creatine to quickly regenerate energy during short, hard efforts like a heavy set or a sprint. Taking creatine tops up your muscle stores, which can help you:

• squeeze out an extra rep or two on hard sets
• build strength and muscle faster over time when combined with training
• recover a little better between sets

It's not a stimulant, so you won't "feel" it like a pre-workout. The benefits build up over a few weeks of taking it every day.

How much should I take?

The standard dose is 3–5g a day, which is usually one scoop. Take it every day, including rest days. Timing doesn't matter much, so take it whenever you'll remember. Lots of people just add it to their protein shake.

Do I need to load it?

No. A loading phase (around 20g a day for 5–7 days) fills your muscles faster, but taking 3–5g daily gets you to the same place in about 3–4 weeks. Loading is optional, and some people find the higher dose upsets their stomach.

Will it make me bloated?

Creatine pulls water into your muscles, so the scale can go up 1–2kg in the first few weeks. That's water inside the muscle, not fat, and it's part of how creatine works. Drink plenty of water while you take it.

Which creatine should I buy?

Creatine monohydrate is the form used in almost all the research, and it's the one we recommend for most people. A plain, micronised monohydrate is all you need.

• Primabolics Purest Creatine: an Aussie favourite and one of our best sellers.
• Krupt Creatine, Legit Supps Creatine and Rule1 Creatine: pure micronised monohydrate.
• Basic Supplements Creatine 1kg: great value if you go through it fast.

Other forms: Con-Cret Creatine HCl uses a smaller dose and some people find it easier on the stomach, although there's less research behind it than monohydrate. If you hate powders, Swoleys Creatine Gummies make it easy to stay consistent.

Is creatine safe?

For healthy adults, creatine monohydrate at normal doses has a strong safety record in research. If you have kidney problems, take medication, or are under 18, pregnant or breastfeeding, speak to your doctor first.

Grab yours in Fairfield

Browse every creatine we stock in our Creatine & Raw Powders collection. Order online and collect in 2 hours, or come in and ask us anything.

This article is general information, not medical advice.