Why Creatine?

The most researched supplement in sport. Finally taken seriously.

Creatine monohydrate has been studied for over 30 years. It has more peer-reviewed research behind it than almost any other supplement in existence — and the conclusions are consistent. This is not a trend. It is not a fad. It is one of the very few supplements that has genuinely earned its place in evidence-based nutrition.

Here is what the science actually says.

What creatine is

Creatine is a naturally occurring compound produced in the body from three amino acids - arginine, glycine, and methionine. It is stored primarily in muscle tissue as phosphocreatine and plays a central role in how your body produces energy during intense effort.

Your body makes around 1–2g of creatine per day. You get additional creatine through food - red meat and fish are the main sources - but dietary intake alone rarely saturates your muscle creatine stores. Supplementation closes that gap reliably and cheaply.

How it works

When you perform short, intense bursts of effort - a heavy lift, a sprint, an explosive movement - your muscles rely on ATP (adenosine triphosphate) as their immediate energy currency. ATP depletes within seconds.

Phosphocreatine stored in your muscles acts as a rapid resynthesis system. It donates a phosphate group to regenerate ATP, allowing you to sustain high-intensity effort for longer before fatigue sets in.

Supplementing with creatine increases the phosphocreatine stores available in your muscles. More fuel, available faster, at the moments that matter most.

  • Strength & Power

    Meta-analyses consistently show creatine users gain significantly more strength over equivalent training periods than those without - across age, sex, and training level.

  • High-Intensity Performance

    Creatine replenishes ATP faster during intense effort, meaning more output sustained for longer - whether that is a heavy set, a sprint, or a competitive bout.

  • Muscle & Recovery

    Creatine supports lean mass gains over time and reduces recovery time between sessions - making it as relevant to how you train as what you lift.

  • Cognitive Function

    Recent research points to meaningful improvements in memory and processing speed with daily creatine use - particularly under sleep deprivation or mental fatigue.

  • Healthy Ageing

    Emerging evidence supports creatine's role in preserving muscle mass, bone density, and neurological health as we age -extending its relevance well beyond the gym.

The dose that actually works

Research consistently supports 3–5g of creatine monohydrate per day as the effective maintenance dose for most adults. This is the range used across the overwhelming majority of studies showing performance and health benefits.

Loading protocols — typically 20g per day for 5–7 days — can accelerate muscle saturation but are not necessary. Daily supplementation at 3–5g reaches full saturation within 3–4 weeks and produces the same long-term outcome.

The form matters too. Creatine monohydrate is the most studied, most effective, and most cost-efficient form available. Other forms - creatine HCl, buffered creatine, creatine ethyl ester - have not demonstrated superior outcomes in well-controlled research and cost significantly more. Monohydrate remains the standard for good reason.

Safety

Creatine monohydrate is one of the most safety-tested supplements in existence. Decades of research in healthy adults at recommended doses have found no evidence of harm. Concerns about kidney damage, dehydration, and cramping have been thoroughly investigated and are not supported by the evidence.

The International Society of Sports Nutrition classifies creatine monohydrate as safe and effective for long-term use.