Creatine Buying Guide
Quick answer: Creatine is one of the most researched supplements in sport. Taking 3 to 5g of creatine monohydrate a day increases physical performance in short bursts of high intensity exercise, like lifting weights and sprinting. Plain creatine monohydrate powder is the best value. Capsules and gummies cost a little more but are easier on the go.
What is creatine?
Creatine is a natural compound your body makes and stores in your muscles. It helps your muscles produce energy quickly during hard efforts. Your body only stores so much, and food alone rarely tops it up fully, which is why a daily supplement is so popular with anyone who trains.
Types of creatine
| Type | What it is | Best for |
|---|---|---|
| Creatine monohydrate powder | The most studied form, usually unflavoured | Best value and proven results |
| Micronised creatine | Monohydrate milled finer so it mixes better | Smoother shakes, less grit |
| Flavoured creatine | Monohydrate with added flavour | Drinking it on its own with water |
| Creatine capsules | Monohydrate in a tablet or capsule | No mixing, easy to carry |
| Creatine gummies | Chewable sweets with creatine | Convenience and taste |
Weighing up the options? Read our guide on how much creatine to take.
Popular creatine
- Optimum Nutrition Micronised Creatine: one of the best known creatines in the world, available in 317g and 634g tubs.
- Chaos Crew Creatine Monohydrate 400g: 80 servings of pure, unflavoured creatine monohydrate.
- Applied Nutrition Flavoured Creatine 250g: 50 servings in Strawberry and Raspberry, Cherry and Apple, or Icy Blue Razz.
- Applied Nutrition Creatine Monohydrate 250g: simple, unflavoured and great value.
- Dorian Yates Creatine Monohydrate: pure monohydrate from the six-time Mr Olympia’s own brand.
- Per4m 100% Pure Micronised Creatine: fine, easy mixing creatine from Per4m.
How to choose the right creatine
- Want the best value? Pick an unflavoured monohydrate powder like Chaos Crew Creatine 400g.
- Hate the grit? Go micronised, such as Optimum Nutrition Micronised Creatine.
- Drinking it on its own? Try Applied Nutrition Flavoured Creatine.
- No time to mix? Choose NXT Creatine Capsules or Chaos Crew Creatine Gummies.
How to take creatine
Take 3 to 5g every day, including rest days. Mix it with water, juice or your protein shake. The timing matters less than taking it every day. Drink plenty of water while you use it.
Creatine FAQs
What does creatine do?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. That helps you get more out of hard training sessions. See our top benefits of creatine.
Do I need a loading phase?
No. A loading phase fills your muscles faster, but 3 to 5g a day gets you to the same place within a few weeks.
Is creatine monohydrate the best type?
For most people, yes. It is the most researched form and usually the best value.
Should I take creatine on rest days?
Yes. Taking it every day keeps your muscle stores topped up.
Can women take creatine?
Yes. Creatine works the same way for anyone who trains, and the daily dose is the same.
Shop more
Pair your creatine with protein and a pre workout for a complete training stack. Want to read more? See why creatine is still the king of muscle building.
Supplements should not replace a varied, balanced diet. Speak to your GP before use if you are pregnant, breastfeeding or have a medical condition.
