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A guide to Creatine

Creatine is one of the most widely studied sports nutrition supplements available on the market today, yet many people still don’t fully understand exactly what creatine is, or how it can help them achieve their goals.

Should you be taking creatine to help increase lean muscle mass and improve athletic performance? Read our comprehensive guide to find out...


 Creatine Monohydrate >Creatine Tablets >Creatine Monohydrate Creapure ™ >
  Creatine Monohydrate Creatine Tablets Creatine Monohydrate Creapure ™
Cheapest pack price £4.19 £3.99 £7.99
Cheapest cost per serving From £0.06 From £0.22 From £0.11
What is it? A 100% pure premium quality creatine powder Easy to swallow premium quality creatine tablets An ultra-pure creatine powder that is regarded as one of the most effective supplements on the market today
What does this creatine do? Increases explosive energy and helps increase lean muscle mass Increases explosive energy and helps increase lean muscle mass Increases explosive energy and helps increase lean muscle mass
Who is this creatine best for? Anyone looking to improve their athletic performance Anyone looking to improve athletic performance but who doesn't want to carry a shaker around Anyone looking to speed up the absorption rate of creatine to improve peak athletic performance
What are the benefits? Cheap and effective method of boosting performance Easily consumed without the need for a shaker Faster absorption of creatine into the muscles
What are the disadvantages? Slightly slower to absorb than Creapure ™ May be difficult to consume for those who struggle with tablets Slightly more expensive than standard creatine
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What is Creatine?

Creatine is a nitrogenous (that means nitrogen-containing) organic acid that can be found in meat and fish, but also occurs naturally in the body. It is often found in higher doses as a supplement on its own and is also added to various supplements.

What are the benefits of taking Creatine?

Creatine has been shown to increase lean body mass, and improve performance during explosive exercises by increasing adenosine triphosphate (ATP) muscle energy stores. ATP is the chemical in your body which stores, produces and uses energy in your muscles.

By increasing your body’s ATP stores, creatine aids performance during brief periods of intense exercise with short recovery periods. Creatine has also been shown to help promote protein generation and reduce protein breakdown after intense bursts of exercise.

Who should take Creatine?

Creatine can be taken by anyone regularly performing physical activities, but is ideal for those involved in high intensity exercise. Individuals whose exercise routines or sports involve repeated high-intensity movements such as sprinters, rugby players or weight lifters will find the most benefit from taking creatine.

Creatine is a particularly popular supplement amongst bodybuilders as it helps to increase muscular hypertrophy by drawing water into muscle cells - it makes your muscles bigger. Research has also linked creatine to improvements in endurance and cognitive performance.

How and when should I take Creatine?

There are a number of different methods for taking creatine, just have a look at the table below for more information. We recommend ideally taking 5g of creatine a day which should ideally be consumed before or after a workout. If taken in powder form it can be added to your protein shake and mixed in a shaker.

Is Creatine safe?

There have been over 2,000 studies into creatine and it’s effects on the human body, meaning it is one of the most comprehensively researched supplements on the market today. The studies have shown that users of creatine consistently show lower injury, dehydration and cramping rates with no side effects. Athletes who take creatine have been studied over long periods without showing any kind of negative side effects.

What are the side effects of Creatine?

Creatine consumption has been shown to result in weight gain, however this is down to increased muscle tissue and the increased retention of water which is unlikely to be a problem for most. There has also been anecdotal evidence of gastrointestinal discomfort, dehydration, muscle injury and kidney damage although there is no clinical evidence to support these statements. It’s safe and causes no problems for most of the people who take it.

What is a loading phase?

Some companies will recommend a loading phase, during which you are required to consume copious quantities of creatine when you first start using it. The reality is that this is not a necessary requirement for your average gym-goer and as such we do not recommend a creatine loading phase.