If you only ever buy one performance supplement, most sports nutritionists would tell you to make it creatine. It's inexpensive, exceptionally well researched and genuinely effective for strength and high-intensity performance.
What creatine does
Creatine helps regenerate ATP — the immediate energy currency your muscles use for short, explosive efforts. With saturated stores, most people can squeeze out extra reps at a given weight, which over months translates into more strength and muscle.
Which form should you buy?
Creatine monohydrate is the gold standard and the form behind almost all of the research. Applied Nutrition, Reflex Nutrition, Naughty Boy and BioTechUSA all offer straightforward monohydrate powders.
Creapure® — found in Applied Nutrition's and Reflex Nutrition's Creapure ranges — is a premium German-manufactured monohydrate known for its purity. Micronised versions mix more easily, while creatine HCL and buffered formulas like BioTechUSA's Creatine PH-X suit those who find monohydrate causes minor bloating.
Not a fan of powders? Applied Nutrition's Creatine Gummies and BioTechUSA's Creatine Candy Tablets deliver the same ingredient in chewable form, and Applied Nutrition's Creatine + Hydration blend pairs it with electrolytes for hot-weather training.
How to take it
Take 3–5 g every day — training days and rest days alike. Loading phases (20 g daily for a week) saturate stores faster but aren't necessary. Timing doesn't meaningfully matter; consistency does.
Common questions
- Do I need to cycle it? No — daily use is safe for healthy adults.
- Will it cause water retention? A small amount of intramuscular water is normal and part of how it works.
- Is it just for men? Not at all — the performance benefits apply to everyone.
Compare every format in our Creatine collection.
This article is for general information only and is not a substitute for professional medical advice.
