Creatine

What is it?

Creatine is a compound made naturally in the body from amino acids and also obtained through diet, mainly from meat and fish. It is stored largely in skeletal muscle as phosphocreatine.

Why is it used?

It is included in many supplements to help support repeated bouts of short, high-intensity exercise.

How does it work?

Creatine helps replenish phosphocreatine stores, which contribute to rapid energy production during brief, intense efforts.

Common uses

• Strength and power training
• Repeated sprint work
• General resistance training programmes

What does research suggest?

A substantial body of research suggests creatine may support performance in repeated short, high-intensity efforts. Individual responses vary.

Potential benefits

• May support high-intensity exercise performance
• May support training volume over time when combined with resistance training
• Generally well studied

Limitations

• Effects vary between individuals
• Does not benefit all types of activity equally
• Not a substitute for training, nutrition and recovery

Safety considerations

Creatine is generally considered well tolerated at commonly used doses. As with any supplement, consult a qualified healthcare professional before use.

Who should be cautious?

• People with kidney concerns
• Those on medication affecting fluid balance
• Anyone unsure about suitability

Common supplement forms

• Creatine monohydrate (most common)
• Other bonded forms marketed by brands

Frequently asked questions