Creatine — Complete Guide
The most researched supplement in sports science — everything you need to know.
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Creatine is the most researched supplement in the history of sports science with over 700 studies backing its effectiveness and safety. Supplementing creatine increases phosphocreatine stores in your muscles, enabling your body to produce more ATP (energy) during high-intensity exercise.
Types of Creatine
Creatine Monohydrate: The original, most studied, and most effective form. Cheap, proven, and available in unflavoured powder. This is what we recommend for 99% of people.
Creatine HCL: Claimed to be more soluble and cause less bloating. Limited research compared to monohydrate.
Verdict: Stick to Creatine Monohydrate. The science overwhelmingly supports it.
Benefits of Creatine
Increased strength: Multiple meta-analyses show 5–15% strength gains over time.
More reps, more volume: Creatine lets you squeeze out extra reps at a given weight — compounding gains over months.
Lean muscle mass: With consistent training, users gain 1–2kg more lean mass than placebo groups.
Faster recovery: Creatine reduces muscle damage markers after intense exercise.
How to Take Creatine
Loading phase (optional): 20g/day (4 × 5g doses) for 5–7 days to saturate muscles quickly. Not necessary — just speeds up the initial saturation.
Maintenance: 3–5g per day indefinitely. Timing doesn't matter much — take it consistently at any time of day.
Cycling: Not necessary. Creatine can be taken year-round without cycling.
Key Benefits
- Increases strength and power output
- Supports lean muscle growth
- Improves high-intensity exercise performance
- Reduces muscle fatigue
- Evidence-backed safety profile
Who Is It For?
- Anyone doing strength or HIIT training
- Athletes in power sports
- People wanting to increase lean muscle mass
- Those looking for evidence-backed supplementation
Dosage Recommendation
3–5g daily (creatine monohydrate). Optional 5-day loading phase at 20g/day. Take at any time — consistency matters more than timing.
Frequently Asked Questions
Does creatine cause hair loss?
Currently, there is no direct evidence linking creatine to hair loss in humans. The concern originates from a single small study that found increased DHT levels — this has not been reliably replicated.
Will creatine make me look bloated?
Creatine draws water INTO muscle cells (intracellular), making muscles look fuller and harder — not subcutaneous bloating.
Can women take creatine?
Yes! Creatine is equally effective and safe for women. Research shows women benefit as much as men in terms of strength and muscle gains.