Creatine | Why It Matters to Sports Performance

Enhance Everyday Wellbeing with Creatine Supplements

Curated by our wellness experts, this creatine collection features trusted supplements designed to support exercise performance, strength, power output and recovery. Whether you're looking for creatine monohydrate powder, capsules, tablets or gummies, you'll find a range of options to suit your goals and lifestyle.

Creatine is one of the most widely researched sports nutrition supplements available today. Naturally found in the body, creatine helps support energy production during short bursts of high-intensity activity, making it popular among gym-goers, athletes and active individuals alike.

Our collection of high-quality formulas from trusted wellness brands can help you get the most from your training routine.

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Creatine | Why It Matters to Sports Performance

About Creatine | Why It Matters to Sports Performance

Creatine is a naturally occurring compound found primarily in your muscles, where it helps produce adenosine triphosphate (ATP), the body's main source of cellular energy, which gets utilised during explosive movements and high-intensity exercise.

While your body does produce creatine naturally and obtains some from food sources, many people within our community choose to supplement their intake in order to increase muscle creatine stores and support their physical performance. 

Creatine monohydrate is the most researched and widely used form of creatine supplementation. It has been well-studied due to its ability to support repeated bursts of exercise, improve strength training and help you achieve your muscle-building goals.

What We Say…

"Creatine has earned its reputation as one of the most effective sports nutrition supplements available. Whether you're focused on strength training, athletic performance, or simply supporting your fitness goals, a high-quality creatine supplement can be a valuable addition to your wellness routine."

– Julia, Director

Why Choose Creatine Supplements?

Supporting Exercise Performance: Creatine is best known for helping support athletic performance during short-duration, high-intensity exercises such as resistance training, sprinting and explosive movements. Perfect for active individuals who want to elevate their fitness routine.

Strength and Power Training: Many individuals use creatine supplements as part of a training plan to achieve their strength goals.

Muscle-Building Goals: Creatine is a popular supplement among those looking to gain lean muscle, and should generally be used alongside a balanced diet and exercise programme.

Recovery Support: Some people opt for a creatine supplement as part of their recovery strategy, as taking creatine after a workout can help to improve its absorption, while giving you an added boost to help you stay consistent on your fitness journey.

Active Ageing and Wellness: Creatine is increasingly being explored by adults looking to support healthy ageing, as creatine helps to preserve muscle mass, maintain bone density, and can even boost cognitive function.

What Are The Different Types of Creatine?

Creatine monohydrate: This is generally considered the most common creatine supplement. It's the most widely studied type of creatine, and is recognised as a safe and effective way to improve muscle as well as increase physical performance.

Creatine hydrochloride (HCI): This type of creatine is considered more soluble than creatine monohydrate and has gained popularity in recent years due to claims it could reach your cells more rapidly, though further research is needed in this area.

Buffered creatine (Kre-alkalyn): Buffered creatine refers to a type of creatine which has been chemically altered to make it less acidic in order to reduce any stomach discomfort, such as bloating or cramping.

Creatine magnesium chelate: MgCr-C is a type of creatine that's bound with magnesium, with the aim of improving muscle protein synthesis.

Liquid creatine: This ready-to-drink version of creatine is usually made from a creatine supplement dissolved in water. While this can be a popular on-the-go option for active individuals, there is research to suggest that creatine may not be as stable in beverage form, potentially making it less effective.

The most popular form of creatine is creatine monohydrate, due to its effectiveness, affordability and safety. Creatine monohydrate is available in a range of supplements to suit your preferences, from pre-workout powders to creatine gummies or chews, as well as classic capsules.

How To Choose The Best Creatine Supplement

Consider The Format: Powders, capsules, tablets and gummies all offer similar benefits. The best option is often the one you'll find simplest to take consistently.

Look for Creatine Monohydrate: If you're unsure where to start, creatine monohydrate is generally considered the benchmark due to the volume of research supporting its use.

Think About Your Lifestyle: If you have a busy or active lifestyle, you may prefer capsules or gummies, while those already using protein shakes may find powders more convenient to add to your fitness routine.

Check Dietary Requirements: Many modern creatine supplements are suitable for vegans and vegetarians; always check the label.

Choose Trusted Brands: When adding any supplements to your routine, always opt for high-quality products from trusted, reputable brands. This helps to ensure purity, consistency, and product quality.

Creatine and Your Wellness Routine

Creatine can be incorporated into a wide range of wellness and fitness routines.

Many people choose to combine creatine with other complementary wellness products depending on their goals, including:

Hydration and electrolyte supplements: Electrolyte supplements can help support hydration habits before, during or after exercise, making them a popular addition to routines that include creatine.

Protein supplements: Protein contributes to the growth and maintenance of muscle mass, making it a natural pairing for creatine.

Amino acid formulas: Many people choose amino acid supplements before or after exercise as they are the building blocks of protein, needed to build muscle and support recovery.

Recovery-focused nutrition products: Products such as magnesium, electrolytes and specialist recovery formulas are often used to support rest and recovery, which in turn can help you to stay consistent with your fitness routine.

Daily wellness supplements: Creatine isn't only used by those with specific fitness goals. Many people include it within a wider wellness routine that may also feature supplements such as Vitamin D, Omega-3, Magnesium or Vitamin B Complex.

Supporting your body with consistent nutrition, hydration, exercise and recovery strategies can help maximise the benefits of your overall wellness routine.

Frequently Asked Questions

WHAT IS CREATINE?

Creatine is a naturally occurring compound that is stored in your muscle tissue. You can top up your natural stores using creatine supplements.

WHAT ARE THE BENEFITS OF CREATINE?

Benefits of creatine may include supporting exercise performance, strength, power output, resistance training goals and overall physical performance when used alongside regular exercise.

WHAT IS THE BEST CREATINE SUPPLEMENT?

For most people, creatine monohydrate is considered the best place to start due to its extensive research base and widespread use.

HOW MUCH CREATINE SHOULD I TAKE A DAY?

Consistent daily intake is vital when it comes to creatine; the daily dose we'd recommend is 3-5g of creatine.

WHEN'S THE BEST TIME TO TAKE CREATINE?

Creatine builds up in your system over time, so what matters most is consistency. Choose a time of day that you can easily incorporate creatine into your daily routine. We'd recommend taking creatine 30-60 minutes after a workout, as blood flow to your muscles will be increasing, making them more receptive to nutrient absorption. Continue taking your standard dose on non-training days.

HOW LONG DOES CREATINE TAKE TO WORK?

How long creatine takes to work can vary depending on the individual, the dosage, and how consistently you take a supplement. Many people have reported noticing the effects within 1 to 4 weeks.

ARE CREATINE GUMMIES AS EFFECTIVE AS POWDER?

Creatine gummies can offer a convenient alternative to powder. When using any new supplements, consistency is key, so if you'll find gummies easier to add to your routine, the overall effect will be just as positive.

CAN VEGANS TAKE CREATINE?

Yes, absolutely. Many creatine supplements are vegan-friendly, making them a popular option for those following plant-based diets.

IS CREATINE ONLY FOR BODYBUILDERS?

No, while creatine certainly is popular among athletes, it is also used by recreational gym-goers, active individuals and those looking to support overall physical performance.

DOES CREATINE WORK FOR WOMEN?

Yes, creatine works for women, providing significant physical and cognitive benefits. It's a safe, highly researched supplement that boasts a range of impressive benefits for both men and women.

SHOULD I TAKE CREATINE BEFORE OR AFTER MY WORKOUT?

As creatine builds up in your system, consistency is the most important factor. Given the option of pre or post-workout, we'd recommend taking creatine after a workout to support muscle growth and recovery.

DOES CREATINE GIVE YOU ENERGY?

Yes, creatine gives you energy - but not in the same way as coffee or sugar. Creatine supports short, high-intensity bursts of energy and can help you push that bit further during a workout, while also reducing mental fatigue.