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Creatine monohydrate stands as one of the most researched and widely used supplements in sports nutrition. Naturally found in small amounts in certain foods, creatine is stored in your muscles and plays a key role during high-intensity, short-duration activities.
Whether you're lifting weights, sprinting, or performing explosive movements, creatine powder offers a convenient way to increase your daily intake. Available in unflavoured and flavoured options, it fits easily into your routine alongside shakes, smoothies, or simply mixed with water.
Who Creatine Is For
Creatine supplements suit anyone engaged in activities that demand repeated bursts of intense effort. Gym-goers, athletes, and those following structured training programmes often include it as part of their nutritional strategy.
From powerlifters aiming for new personal bests to footballers sprinting across the pitch, creatine supports a wide range of training goals. It's a straightforward addition that works across different sports and fitness levels.
When to Use Creatine
Timing isn't as critical as consistency when it comes to creatine supplementation. Many people take it post-workout alongside protein, whilst others prefer it in the morning or split throughout the day. The key is maintaining a regular daily intake to keep muscle creatine stores elevated.
Some users start with a loading phase of 20g daily (split into four 5g doses) for 5-7 days, then move to a maintenance dose of 3-5g daily. Others skip the loading phase entirely and stick with 3-5g from day one. Both approaches work—it just affects how quickly your muscle stores reach saturation.
Creatine Benefits
Enhanced Physical Performance
Creatine increases physical performance in successive bursts of short-term, high intensity exercise1. This makes it particularly relevant for training that involves repeated sets, sprints, or explosive movements where energy demand is high and immediate.
Supports Resistance Training in Over-55s
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 552. Combined with consistent strength work, it offers targeted support for maintaining physical capability as you age.
Convenient Daily Supplementation
Creatine powder mixes easily into drinks, requires no complex timing protocols, and comes in various formats to suit your preferences. Whether you choose pure creatine monohydrate or a premium Creapure® option, it's a practical addition to any supplement stack.
Extensively Researched
Few supplements have been studied as thoroughly as creatine monohydrate. Decades of research support its use across different populations and training contexts, making it one of the most trusted choices in sports nutrition.
Popular Picks
Looking for straightforward, effective supplementation? Impact Creatine uses micronised creatine monohydrate from the renowned Creapure® brand. Manufactured in Germany to the highest standards, it offers enhanced solubility and purity for those seeking the gold standard in creatine supplementation.
FAQs
What is creatine monohydrate?
Creatine monohydrate is a compound formed from three amino acids: glycine, arginine, and methionine. Your body produces small amounts naturally, and you'll find it in foods like red meat and fish. As a supplement, it provides a concentrated dose that's far more convenient than trying to obtain equivalent amounts through diet alone.
It exists as a white, odourless powder that dissolves in liquid. Once consumed, it's stored primarily in your skeletal muscles as phosphocreatine, where it plays a role in the rapid regeneration of ATP during intense physical activity.
How does creatine differ from protein?
Whilst both are popular supplements, they serve different purposes. Protein contributes to the growth and maintenance of muscle mass3 and provides the building blocks for tissue repair. Creatine, on the other hand, increases physical performance in successive bursts of short-term, high intensity exercise1.
Many people use both as part of their supplement routine—protein for overall muscle support and recovery nutrition, creatine for performance during explosive, repeated efforts. They complement rather than replace each other.
How much creatine should I take daily?
A maintenance dose of 3-5g daily is standard for most people. Some choose to start with a loading phase of 20g per day (split into four doses) for 5-7 days to saturate muscle stores more quickly, then drop to the maintenance amount. Others skip loading entirely and stick with 3-5g from the start.
Both approaches achieve the same end result—it's simply a matter of whether you want faster saturation or prefer a more gradual build-up. Consistency matters more than timing within the day.
Can I mix creatine with other supplements?
Yes, creatine powder mixes well with protein shakes, pre-workout formulas, or carbohydrate drinks. Many people combine it with their post-workout protein for convenience. There's no need to take it in isolation—it's one of the most versatile supplements in that regard.
If you're using multiple supplements, check the labels to ensure you're not doubling up on creatine if it's already included in another product. Otherwise, there are no major compatibility concerns with standard sports nutrition supplements.
What's the difference between Impact Creatine and Creapure®?
Both contain creatine monohydrate, but Creapure® is a premium brand manufactured in Germany under strict quality controls. It's micronised for improved solubility and undergoes additional testing for purity. Impact Creatine offers excellent quality at a more accessible price point, whilst Creapure® appeals to those who want third-party certification and enhanced mixing characteristics.
The performance benefits of creatine monohydrate remain consistent across both options—the difference lies in manufacturing standards and solubility rather than the compound itself.
Should I cycle creatine or take it continuously?
There's no evidence requiring you to cycle creatine. Research supports continuous daily use, and many athletes maintain consistent supplementation year-round. Your muscle stores will gradually return to baseline if you stop taking it, which simply means you'd need to build them back up again if you restart.
Some people prefer to cycle it around specific training blocks or competitions, but this is a personal choice rather than a physiological necessity. Continuous use at the standard maintenance dose is well-supported by research.
Does creatine mix better in hot or cold liquids?
Creatine monohydrate dissolves more readily in warm liquids due to increased molecular movement, though it will eventually mix in cold water with sufficient stirring or shaking. If you're using unflavoured creatine, temperature won't affect the taste. Micronised versions like Creapure® offer improved solubility regardless of liquid temperature.
For practical purposes, most people simply add it to their usual shakes or mix it with room-temperature water. A shaker bottle with a blender ball helps ensure complete mixing.
Who develops Myprotein's creatine supplements?
Myprotein's expert nutritionists formulate all creatine products, working closely with sports scientists to ensure quality and effectiveness. The team evaluates ingredient sourcing, manufacturing processes, and product formats to deliver supplements that meet the needs of active individuals across different training disciplines.
From selecting raw materials to finalising flavour profiles, every product goes through rigorous development stages before reaching your shaker bottle.
What makes creatine monohydrate the most popular form?
Creatine monohydrate has the most extensive research backing of any creatine form, with decades of studies supporting its use. It's also the most cost-effective option whilst delivering reliable results. Other forms exist—creatine ethyl ester, buffered creatine, creatine hydrochloride—but none have demonstrated clear superiority over monohydrate in terms of performance outcomes.
The combination of proven effectiveness, affordability, and widespread availability makes creatine monohydrate the default choice for most people. Unless you have a specific reason to explore alternative forms, monohydrate remains the gold standard.
How long does it take to notice the effects of creatine?
If you use a loading phase, you might notice differences within the first week as muscle creatine stores saturate quickly. Without loading, it typically takes 3-4 weeks of consistent daily supplementation to reach full saturation. The effects aren't dramatic or overnight—you're more likely to notice gradual improvements in your ability to maintain intensity across multiple sets or sprints.
Keep in mind that creatine increases physical performance in successive bursts of short-term, high intensity exercise1—its benefits show up in your training capacity rather than as an immediate, noticeable sensation after taking it.
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.
3. Protein contributes to the growth and maintenance of muscle mass.