ActiveNutritionThe craic with creatine: everything you need to knowIt’s the most popular sport supplement - should you be taking it?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveNutritionThe craic with creatine: everything you need to knowIt’s the most popular sport supplement - should you be taking it?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It’s the most popular sport supplement - should you be taking it?
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
The sport supplement scene is a bit of a minefield – there’s BCCAs, EAAs, Glutamine, L-carnitine – but if there’s one supplement almost all fitness enthusiasts are taking, it’s creatine (legally speaking).
TheInternational Society of Sports Nutritionsays it’s one of the most popular performance enhancing supplements for athletes and of all the sport supplements out there it’s the only one that hasstudiesbacking its efficacy. It all sounds pretty positive, right? So, is it worth adding into your daily routine? Our guide below tells you everything you need to know.
What is creatine?
“Creatine increases your stores of phosphocreatine, a form of energy which is in the body’s cells,” saysAlex Petitt-Ward, a personal trainer and online coach. “It helps your body produce more ATP (adenosine triphosphate), which is your body’s high energy system involved in short bursts of activity such as sprinting and lifting.” The more energy we have, the less rest we need which means we can go the extra mile with our training.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Benefits of creatine
Studies have shown that creatine can help enhance muscle mass and strength, due to its enhancement on exercise performance. Alex explains because our body will have more ATP available (our quick energy system) it means our muscles won’t fatigue as quickly and can therefore work harder. It can also help post-exercise too, as creatine’s also been shown to improve recovery and injury prevention.
Although, it’s not just avid gym-goers and athletes who can benefit from taking the supplement, asnew studieshave shown creatine can even improve cognitive function andboost short term memory. While a2012 studyrevealed it can support those with depression. The eight week study with 52 women found that those who supplement with 5g of creatine a day alongside their antidepressant saw significant improvements in their HAM-D scores (a depression assessment scale).
Is there a best time to take creatine?
There’s no need to try and pinpoint an exact time to take your creatine, as Alex confirms there’s no specific benefit for when you take it, as long as you take it daily. “Some studies have shown benefits of pre exercise but at present not enough evidence exists to confirm this,” he says.
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(Image credit: Shutterstock)
(Image credit: Shutterstock)
Who should take creatine?
“Anyone who is performing any form of sprint or power based exercise should take creatine (HIIT,strength training, track training to name a few),” says Alex. “But now there is evidence to say that everyone should actually take it due to cognitive benefits of it as well.” Creatine is consumed best with carbs or carbs and protein. You could add it to yourprotein shake,pre-workout meals, or even your hot drink (as it doesn’t dissolve well in water).
The side effects
‘Does creatine make you gain weight?’ is one of the most highly searched questions surrounding the supplement. Creatine does increase water retention and, as a result, can lead to weight gain. However, we’re not talking masses of weight here (it’s not aweight gainer), more like 2-4lbs a week. Plus, creatine contains zero calories, so it won’t contribute to fat gain. If anything, your muscles will look and feel fuller. Also, don’t forget creatine helps you build muscle and muscle is heavy, which means the numbers on the scales go up.
Creatine : Our top picks
MyProtein Creatine Monohydrate PowderCheck AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.Optimum Nutrition Micronised Creatine PowderCheck AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.Warrior Creatine Monohydrate PowderVisit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.
MyProtein Creatine Monohydrate PowderCheck AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.
MyProtein Creatine Monohydrate PowderCheck AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.
MyProtein Creatine Monohydrate Powder
MyProtein Creatine Monohydrate Powder
Check AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.
Check AmazonVisit Site
Check AmazonVisit Site
Check AmazonVisit Site
Check AmazonVisit Site
Check Amazon
Check Amazon
Visit Site
Visit Site
When it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.
Optimum Nutrition Micronised Creatine PowderCheck AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.
Optimum Nutrition Micronised Creatine PowderCheck AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.
Optimum Nutrition Micronised Creatine Powder
Optimum Nutrition Micronised Creatine Powder
Check AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.
Check AmazonVisit Site
Check AmazonVisit Site
Check AmazonVisit Site
Check AmazonVisit Site
Check Amazon
Check Amazon
Visit Site
Visit Site
This creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.
Warrior Creatine Monohydrate PowderVisit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.
Warrior Creatine Monohydrate PowderVisit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.
Warrior Creatine Monohydrate Powder
Warrior Creatine Monohydrate Powder
Visit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
Warrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.
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