Creatine is the all-round fitness hack you didn't know you needed
Did you know that creatine benefits your fitness much more than mainlining fitness podcasts, adhering to esoteric diets, or swearing by the latest gym kit?
Yes, the widely available supplement we’ve all heard of – but always assumed was not for us – could be the rocket fuel for your workouts require, especially if you're in the market for maximising progress and minimising effort.
Taking it doesn’t mean taking your foot off the gas in the gym though; it just provides more gas for your lungs, muscles, and brain – without the side effects associated with other workout supps.
Most of us think of creatine as the energy-boosting, muscle thickening super powder, but on a more scientific level, “it’s a naturally occurring compound which is synthesised by the body that plays a central role in the body’s energy systems,” explains Brian Carson, Professor in Exercise Physiology.
It’s made up of three amino acids: glycine, arginine, and methionine. It helps the body produce ATP which is essentially our primary source of energy. But more on that shortly.
Alina Cox, the Head Female Trainer, explains that while the body naturally produces about one gram of creatine per day, we also get small amounts from animal products like red meat, fish and animal milks.
Cox says the reason creatine is such a big deal in exercise is that it’s considered one of the most effective and safest supplements out there.
“Over 30 years of research and more than 500 studies have examined creatine from various angles, finding that creatine supplementation increases the amount of creatine in muscles, helping to generate more energy during exercise, thereby boosting enhance athletic performance in short-duration activities, such as weightlifting, sprinting, and similar sports.”
When it comes to creatine’s role in your gym arsenal, Carson is a big fan, calling the evidence in its favour “substantial.” Let’s take a look.
You’ll get fitter
A recent meta analysis into creatine looked at multiple studies and found that taking it
increased anaerobic power in sports like football. Basically, you’ll be
able to run further and faster, even when you’re out of breath.
You’ll get stronger
A number of studies found that creatine improves strength and muscle mass when combined with resistance training.
It makes you smarter
“Emerging research demonstrates a potential impact on cognitive function and brain health,” Carson adds, pointing to a 2025 systematic revview which found that creatine supplementation improved performance on tasks requiring memory and speed of information processing.
You might be happier
Is
there anything creatine can’t do? As well as protecting body and
cognition, Carson says there’s evidence it can even reduce the symptoms
of brain injuries, depression and anxiety with a study titled ‘Beyond Muscle’ hinting at some exciting things – although further research is required.
First thing’s first, just because creatine can help fuel your workouts, there’s no pressure to start loading scoops into your water bottle. If you’re happy with a supp-free life, crack on.
“Creatine can be beneficial for almost everyone, but it’s not essential for everyone!” says Cox, who recommends it to athletes, vegetarians and vegans who may have trouble sourcing amino acids from food, and older adults in need of a little boost. In fact, creatine supplementation has been found to slow our loss of muscle mass and strength as we age.
For the average gym-goer, Cox says creatine isn’t a must, but it can be a smart add-on. “If you’ve got around £20 to spend, it’s a low-risk, high-reward supplement,” she says, especially so if you’re a beginner looking for fast gains, or a more experienced lifter looking to break a plateau.
As for timings, there’s no hard and fast rule for how soon before or after a workout you should take it, but Carson points to the gym adage that a ‘loading phase’ of 20 g creatine per day for the first 5-7 days, followed by a maintenance level of 5 g per day may be a good place to start. As with all things fitness, if you’re unsure, ask a PT at your local gym.
Often in the world of fitness, if something sounds too good to be true, it usually is. Not so with creatine, at least not yet. While we don’t recommend overdoing it, the research suggests you can literally fill your boots with it, should you so desire.
“Though people are often concerned about liver health, decades of research across diverse populations including children, athletes, and older adults have found no evidence of harm to kidney or liver function in healthy individuals from creatine,” says Carson. Which sounds pretty definitive to us.
“I know that many associate creatine with muscle-bound lads in the gym, but don’t worry – it’s not a steroid,” adds Cox. “The only short-term side effect is potential weight gain of 1-2kg in the first week, mainly due to water retention. However, this usually fades after just a few days after first use.”
Sometimes, too much choice can be confusing.We’re in the midst of a wellness boom, with a burgeoning supplement market, so you’d be forgiven for being overwhelmed about which creatine is best for you. Cox says you should focus on two key things.
“First, go with creatine monohydrate, since it’s the purest form and has the most research behind it,” she says. “Second, choose trusted brands that are third-party tested by organisations like Informed Sport or NSF Certified for Sports, so that you know exactly what you’re getting.”
Cox warns that types of creatine including: HCI, Ethyl Ester, Buffered, and Nitrate haven’t actually been found to be any better than creatine monohydrate, while supps claiming to be 10x stronger are often just marketing scams with added ingredients that are less well tested.
“Finally, always check the product label to see what the daily recommended dose is,” she says, “if it’s higher than 3 to 5 grams there is a good chance that supplement contains more than just creatine.”