Creatine is one of the most researched sports supplements there is. If you lift, sprint or play a stop-start sport, it is usually the second thing to buy after protein.
Which type to buy
Creatine monohydrate is the form used in most of the research, and it is usually the cheapest too. Start there unless you have a reason not to.
- Legit Supps Creatine Monohydrate
- Optimum Nutrition Micronized Creatine
- All creatine monohydrate and the full creatine range
How much to take
The International Society of Sports Nutrition position stand describes 3 to 5 grams a day as the usual maintenance dose. A loading week of about 20 grams a day, split into four serves, fills your muscles faster but is optional. Taking 3 to 5 grams every day gets you to the same place in about a month.
When to take it
Timing matters less than taking it every day. Mix it into your protein shake, your pre-workout or a glass of water, whichever you will remember.
What to expect
- It works alongside training. It does not replace it.
- Results build over weeks of daily use.
- Drink plenty of water through the day.
If you have a kidney condition or take medication, check with your doctor before using creatine.
More guides
- Legit Creatine Monohydrate guide
- Optimum Nutrition Micronised Creatine guide
- Best supplements for muscle growth, a beginner's guide
Visit Supps247 Ringwood
135 Maroondah Hwy, Ringwood VIC 3134. Open 7 days. Store details, hours and directions.
We beat any price by 5%. Applies to identical in-stock items from Australian retailers. Excludes clearance, bundles and member-only pricing.
This is general information, not personal medical advice. Always read the label and use as directed.
