Creatine

What creatine does

Creatine is made in your body and found in meat and fish. Your muscles store it as phosphocreatine and use it to regenerate ATP, the energy source for short, hard efforts. Topping up those stores with a supplement supports strength, power output and training volume in repeated high-intensity work, which is why creatine is one of the most-studied sports supplements. Vegetarians and vegans usually start with lower stores and often notice the difference more.

How much to take

Three to five grams a day, every day, rest days included. Timing does not matter; consistency does. A loading phase (around 20 g a day split into four doses for five to seven days) saturates your muscles faster but is not required — a daily 3–5 g dose gets there in about three to four weeks. Take it with whatever drink or meal you will remember, and keep the dose going rather than stopping and starting.

Monohydrate or HCL, powder or capsules?

Creatine monohydrate has the research behind it and costs the least per serve, so it is the default choice. Micronised or 200-mesh powders mix more easily. Creatine HCL is more soluble, so it is sold in smaller serves and suits people who find monohydrate sits heavily; the evidence base for it is smaller. Powder is the best value, capsules and tablets avoid mixing and taste, and gummies make the daily habit easy. Flavoured powders and pre-mixed creatine formulas cost more per serve but can help if plain powder never gets finished.

Who it suits

Adults doing resistance or high-intensity training get the clearest benefit. If you are pregnant or breastfeeding, under 18, have a medical condition, or take prescription medicines, talk to a qualified health professional before use. Competitive athletes should check the current anti-doping advice for their sport and consider third-party tested options, which you can filter for on this page.

Read the full guide

For dosing detail, the loading question, common myths and how to choose between forms, read the Creatine Guide. Everything on this page is available online and across our stores in Aotearoa New Zealand.