Creatine
Creatine is a compound your muscles use to quickly regenerate energy (ATP) during short, hard efforts like lifting and sprinting, and it's the most researched sports supplement there is.
On this page
What creatine does
- More energy for hard sets. Supplementing raises the creatine and phosphocreatine stored in your muscles by about 20–40%1.
- More reps and more strength. That extra energy lets you do a bit more work, which adds up to bigger gains in strength and lean mass over time1.
- Well studied and cheap. Hundreds of studies back it.
It's also the subject of an authorised health claim in the UK: creatine increases physical performance in successive bursts of short-term, high intensity exercise, with 3 g a day2.
How much to take
| Approach | How | Muscles full after |
|---|---|---|
| Daily dose | 3–5 g a day, every day | About 3–4 weeks |
| Loading (optional) | About 0.3 g per kg a day (around 20 g, split into 4 doses) for 5–7 days, then 3–5 g a day | About 1 week |
Timing doesn't matter much: take it whenever you'll remember, every day, with food or without. On training days, around your session is convenient.
Which type to buy
Creatine monohydrate. It's what almost all the research uses and it's the cheapest. Newer forms (creatine HCl, ethyl ester, "buffered" creatine) haven't been shown to work better: a buffered creatine didn't raise muscle creatine any more than monohydrate in a direct comparison3.
Creatine in food
| Food (raw) | Creatine per 100 g | To get 3 g |
|---|---|---|
| Herring | 0.65–1.0 g | 300–460 g |
| Pork | about 0.5 g | 600 g |
| Beef | about 0.45 g | 670 g |
| Salmon | about 0.45 g | 670 g |
| Cod | about 0.3 g | 1 kg |
| Milk | about 0.01 g | 30 litres |
A typical diet with meat and fish provides 1–2 g a day, and cooking destroys some1. Getting 3–5 g from food alone would mean eating a lot of meat. Vegetarians and vegans start with lower muscle stores and often respond the most.
Safety and myths
MythCreatine damages your kidneys.
FactIn healthy people, studies lasting up to several years haven't found kidney harm at normal doses14. If you have kidney disease, speak to your doctor first.
MythCreatine causes hair loss.
FactOne small study found a rise in DHT, a hormone linked to hair loss5, but no study has shown creatine actually causes hair loss4.
MythCreatine just makes you bloated.
FactMany people gain around 1–2 kg in the first week or two, mostly water drawn into the muscle, not under the skin.
MythCreatine is a steroid.
FactIt's a natural compound made from amino acids, found in meat and fish and made by your own body.
Questions people ask
Do I need to cycle creatine?
No. There's no evidence you need breaks. Your muscles simply return to normal levels within a few weeks of stopping.
Should I take it on rest days?
Yes. The point is to keep your muscles topped up, so take it every day.
Track this in NutriLog
Watch the trend, not the water
Creatine can add a kilo of water in week one. The weight tracker's trend line and calories panel help you see what's really going on.
Free to use. No card needed.
References
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts. EFSA Journal. 2011;9(7):2303. doi:10.2903/j.efsa.2011.2303
- Jagim AR, Oliver JM, Sanchez A, et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012;9(1):43. doi:10.1186/1550-2783-9-43
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
- van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399-404. doi:10.1097/JSM.0b013e3181b8b52f