Creatine, explained: what it does, how to take it, and the myths

Creatine is one of the most researched supplements in sport, and one of the most misunderstood at the gym. Here is what it is, how people take it, and the myths worth ignoring. WHAT IT IS Creatine is a compound your body already makes, and it is also found in meat and fish. Your muscles use it to regenerate energy during short, hard efforts — a heavy set, a sprint. Taking it as a supplement tops up those stores, which is why it is popular with people who lift weights. MONOHYDRATE OR HCL? Creatine monohydrate is the form most of the research has been done on, and it is usually the best value. "Micronised" monohydrate is simply milled finer so it mixes more easily. Creatine HCL is a different form sold in smaller doses; some people prefer it, but it typically costs more per serving. HOW PEOPLE TAKE IT Most people take a small daily dose — follow the serving size on the label — mixed into water, juice or a protein shake. Taking it consistently matters more than the time of day. Some people start with a higher "loading" dose for a few days; it is optional, and the label gives the manufacturer's recommendation. Drink enough water through the day. MYTHS WORTH IGNORING • "It is a steroid." It is not. It is a nutritional supplement. • "You have to cycle it." Many people take it continuously; there is no need to stop and start unless your doctor advises it. • "The weight you gain is fat." Early weight gain on creatine is mostly water held in the muscle. WHO SHOULD CHECK WITH A DOCTOR FIRST Anyone with kidney disease or another medical condition, anyone on regular medication, anyone pregnant or breastfeeding, and anyone under 18 should speak to a doctor before taking creatine. We stock creatine from Optimum Nutrition, MuscleBlaze, GNC, Wellcore, Cellucor, ProSupps, Arscor and Venky's — monohydrate, micronised and HCL. Ask us to compare the cost per serving.