Creatine

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Creatine is one of the most researched and widely used supplements in sports nutrition. Naturally found in muscle cells, creatine is stored as phosphocreatine and plays a role in the production of ATP, the primary energy currency used during short bursts of intense activity. Supplementing with creatine powder or tablets can increase your muscle stores beyond what diet alone provides.

Whether you're lifting weights, sprinting, or engaging in high-intensity interval training, creatine monohydrate remains the gold standard. We also offer premium options like Creapure creatine for those seeking pharmaceutical-grade purity, plus alternative forms like creatine HCL for those who prefer different formulations. Our range includes creatine pills for convenience and unflavoured powders that mix seamlessly into shakes.

Who Creatine Is For

Creatine supplements are designed for anyone engaged in activities that demand repeated bursts of high-intensity effort. This includes weightlifters, sprinters, rugby players, footballers, and CrossFit enthusiasts. If your training involves explosive movements, heavy lifting, or short, intense intervals, creatine can help saturate your muscle stores to support these activities.

It's also popular among recreational gym-goers looking to push their training further. Whether you're new to supplements or a seasoned athlete, creatine monohydrate offers a straightforward, cost-effective way to support your performance goals. Vegetarians and vegans may find supplementation particularly useful, as creatine is predominantly found in animal products.

When to Use Creatine

Timing isn't critical with creatine — what matters most is consistent daily intake to maintain elevated muscle stores. Many people prefer taking it post-workout alongside protein and carbohydrates, as this fits naturally into their routine. Others split their dose throughout the day or simply take it whenever convenient.

During a loading phase (optional), you might take 20g daily split into four servings for 5-7 days to rapidly saturate muscle stores. After that, a maintenance dose of 3-5g daily keeps levels topped up. If you skip the loading phase, simply take 3-5g daily from the start — you'll reach the same muscle saturation, it just takes a few weeks longer.

Creatine Benefits

Supports High-Intensity Performance

Creatine increases physical performance in successive bursts of short-term, high intensity exercise.¹ This makes it particularly relevant for activities like weightlifting, sprinting, and sports that involve repeated explosive efforts. The mechanism involves boosting phosphocreatine stores in muscle, which helps regenerate ATP during intense work.

Convenient Formats

Whether you prefer creatine powder that mixes into your shake or creatine tablets you can take on the go, there's a format to suit your lifestyle. Unflavoured powders are the most versatile, while flavoured options add taste to water. Creatine pills offer portability for those who travel frequently or prefer not to mix drinks.

Premium Quality Options

Our Creapure creatine is produced to pharmaceutical standards in Germany, offering exceptional purity and quality assurance. For those seeking alternatives to monohydrate, creatine HCL provides a different molecular structure that some users prefer. Whichever form you choose, you're getting a rigorously tested product from a trusted source.

Strength Training Support for Mature Adults

Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.² This makes it a valuable supplement for those maintaining their strength and muscle mass as they age, particularly when combined with regular resistance exercise.

Popular Picks

Looking for convenient dosing? Creatine Monohydrate Tablets - Creatine hydrochloride offers a different molecular structure to traditional monohydrate. Some users prefer this form for its solubility characteristics, making it another option in our comprehensive creatine range.

FAQs

What is creatine?

Creatine is a naturally occurring compound found primarily in muscle cells, where it's stored as phosphocreatine. It's made from three amino acids — arginine, glycine, and methionine — and plays a crucial role in producing ATP, the energy molecule used during short bursts of intense physical activity.

While your body produces some creatine naturally and you get small amounts from meat and fish, supplementing with creatine powder or tablets allows you to significantly increase muscle creatine stores beyond what diet alone can provide. This elevated storage capacity supports performance during high-intensity exercise.

What's the difference between creatine monohydrate and Creapure creatine?

Creatine monohydrate is the most common and extensively studied form of creatine supplement. Creapure is a specific brand of creatine monohydrate manufactured in Germany to pharmaceutical-grade standards, with rigorous testing for purity and quality.

Both are creatine monohydrate, so the active ingredient is identical. The difference lies in the manufacturing process and quality assurance. Creapure creatine offers guaranteed traceability and purity for those who prioritise these factors, while standard creatine monohydrate provides excellent value without compromising effectiveness.

How much creatine should I take?

The standard maintenance dose is 3-5g daily. You can either start directly with this amount, or use a loading phase of 20g daily (split into four 5g servings) for 5-7 days to saturate muscle stores more quickly, then drop to 3-5g for maintenance.

Both approaches achieve the same muscle saturation — loading just gets you there faster. If you're not in a hurry, simply taking 3-5g daily from day one works perfectly well. Consistency matters more than timing, so take it whenever suits your routine best.

Should I choose creatine powder or creatine tablets?

This comes down to personal preference and lifestyle. Creatine powder offers flexibility — you can mix it into protein shakes, smoothies, or water, and it's typically more cost-effective per serving. Unflavoured options mix seamlessly into any drink without affecting taste.

Creatine pills provide ultimate convenience if you're frequently on the go or simply prefer not to mix drinks. They're pre-measured and portable, though you'll need to take multiple tablets to reach the standard 3-5g serving. Both forms deliver the same creatine monohydrate, so choose based on your routine.

What is creatine HCL?

Creatine HCL (hydrochloride) is creatine bound to hydrochloric acid, creating a different molecular structure than traditional monohydrate. Some users prefer this form because it dissolves more readily in water, though both forms are effective creatine supplements.

Creatine monohydrate remains the most researched form with decades of scientific backing. Creatine HCL is a newer alternative that some people choose based on personal preference regarding mixability and dosing. The choice between them often comes down to individual experience and convenience factors.

Can I mix creatine with protein powder?

Absolutely. Many people add their creatine powder directly to their post-workout protein shake for convenience. This is a practical way to combine two key supplements in one drink, particularly if you're already making a shake anyway.

Creatine doesn't interfere with protein absorption or effectiveness, and unflavoured creatine monohydrate won't alter the taste of your shake. Whether you prefer to take them together or separately is entirely up to your personal routine and preferences.

Who developed Myprotein's creatine range?

Myprotein's creatine supplements are formulated by our expert nutritionists who specialise in sports nutrition. They select high-quality raw materials and ensure each product meets rigorous quality standards, whether that's our value-focused Impact Creatine or premium Creapure creatine.

Our team stays current with the latest sports nutrition research to ensure our creatine products deliver what serious athletes and recreational gym-goers need. Every batch is tested for quality and purity before it reaches you.

Is creatine suitable for vegetarians and vegans?

Yes, all our creatine supplements are suitable for vegetarians and vegans. Creatine monohydrate is synthetically produced and contains no animal-derived ingredients, making it an excellent choice for plant-based athletes.

Vegetarians and vegans may particularly benefit from creatine supplementation, as dietary creatine is predominantly found in meat and fish. Supplementing ensures you can maintain optimal muscle creatine stores regardless of your dietary choices.

What's the best time to take creatine?

There's no single "best" time — what matters most is taking it consistently every day to maintain elevated muscle stores. Many people take their creatine powder or tablets post-workout alongside their protein shake, simply because it fits naturally into their routine.

Others prefer taking it with breakfast or split throughout the day. Some research suggests post-workout may have marginal advantages when combined with carbohydrates and protein, but the difference is minimal. Choose a time you'll remember and stick with it daily.

How long does creatine take to work?

If you use a loading phase (20g daily for 5-7 days), muscle saturation occurs within about a week. Without loading, taking 3-5g daily will achieve the same saturation in approximately 3-4 weeks. Either approach works — loading is simply faster.

Once your muscles are saturated, the effects plateau, which is why consistent daily intake matters more than chasing higher doses. The 3-5g maintenance dose keeps stores topped up indefinitely, supporting your high-intensity training sessions over the long term.

1. Creatine increases physical performance in successive bursts of short-term, high intensity exercise.  

2. Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.