Creatine

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Creatine is one of the most researched sports supplements. It helps your muscles store more energy for short, hard efforts such as lifting and sprinting. Shop creatine monohydrate powder, capsules, Creapure and creatine blends from Legit Supplements, Optimum Nutrition, Rule 1, MuscleTech, ATP Science and more.

Read the Creatine buying guide
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Creatine: buying guide

Which creatine should I buy?

  • Creatine monohydrate: the most studied form and usually the best value. Unflavoured powder mixes into water, juice or a protein shake. Shop creatine monohydrate.
  • Micronised creatine: monohydrate milled finer so it mixes more easily.
  • Creapure: a branded, high-purity creatine monohydrate made in Germany.
  • Capsules: handy if you do not want to measure powder, but you need several capsules for a full serve.
  • Blends: creatine combined with other ingredients. Check how much creatine each serve actually contains.

How much creatine do people take?

The common approach is 3 to 5 g a day, every day. Some people start with an optional loading phase of about 20 g a day, split into four doses, for 5 to 7 days. Both approaches fill your muscle stores; loading just gets there faster. Read how to take creatine for the full beginner's guide.

What to check on the label

  • Grams of creatine per serve and number of serves.
  • Price per serve: plain monohydrate is often the cheapest per gram.
  • Flavoured products contain sweeteners and flavours, which some people prefer.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare tubs in person and taste flavours before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Creatine: questions and answers

Is creatine safe?
Creatine monohydrate is one of the most studied supplements and is considered safe for healthy adults at recommended doses (International Society of Sports Nutrition). If you have kidney problems, are pregnant or take medication, speak to your doctor first.
Do I need to do a loading phase?
No. Loading with about 20 g a day for 5 to 7 days fills your muscles faster, but 3 to 5 g a day gets you to the same point in about 3 to 4 weeks with less chance of an upset stomach.
Does creatine make you gain weight?
Many people gain 1 to 2 kg in the first weeks, mostly water stored in the muscles. This is normal and is not body fat.
When is the best time to take creatine?
Taking it consistently every day matters more than timing. Many people take it with a meal or in their post-workout shake.
Can women take creatine?
Yes. Creatine works the same way for women and men. The usual 3 to 5 g a day applies; read the label and check with your doctor if you are pregnant or breastfeeding.

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