Creatine is a substance found naturally in muscle cells and one of the most popular supplements among heavy lifters and bodybuilders. This amino acid derivative is naturally produced from glycine and arginine and can help you gain muscle, boost strength and optimise performance.

At Fit Nutrition, we only stock the highest quality creatine products, led by Evolve’s Creatine, which is a 100% pharmaceutical monohydrate, and Creatine RX blends. We stock ATP Science’s Creatine Monohydrate, a Creapure blend produced in Germany. Gen-Tec’s Creatine Monohydrate, Switch Nutrition’s Creatine Monohydrate and Rule One’s Creatine are all effective formulas we stock on our shelves. Optimum Nutrition offers a banned substance tested Micronized Creatine Powder, and Red Dragon Nutritionals offers an effective Creatine formula.

After more info? Our friendly team at Fit Nutrition can help you find the best creatine supplements to suit your physique and performance goals. Just head in-store or chat with us online to get started.

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Creatine FAQs

What is creatine?

Creatine is a naturally occurring amino acid found in the human body that plays a crucial role in energy production. It is synthesised by the liver, kidneys, and pancreas and is primarily stored in our muscles, where it helps to produce ATP, the body's main source of energy (WebMD. 2020).

What does creatine do?

Creatine is known for its benefits on athletic performance. The primary function of creatine is to help produce adenosine triphosphate (ATP), which is the main source of energy for the body's muscles. When additional creatine is consumed in supplement form, it can increase the amount of creatine in muscle cells, which can lead to improved athletic performance during high-intensity exercises such as weightlifting or sprinting. Overall, creatine supplementation can help increase strength, power, and muscle mass while decreasing recovery time between workouts(Mawer, R. 2023).

How much creatine should I take?

In general, studies recommend taking 3-5 grams per day to maintain your muscle stores. This amount can show consistent results, regardless of your athletic ability. You may also opt to go through a loading phase if you’re taking creatine for the first time. Generally, during the loading phase, you should take 20-25 grams of creatine per day, split into four or five doses for five to seven days (O’Sullivan, J. 2022).

Is creatine safe?

Creatine is considered to be safe and is one of the most well-researched supplements available. If you experience any side effects, it is best to consult a GP and discontinue use (O’Sullivan, J. 2022).

How long does creatine take to work?

It can take between one to four weeks for creatine to start having an impact on your energy levels, but this can vary based on how much creatine you had in your body when you started supplementation. Consistency is key when it comes to achieving the best results (O’Sullivan, J. 2022).

How to load creatine?

During the loading phase, the most common approach is to consume between 20-25 grams of creatine each day for 5-7 days (Meixner, M. 2022).

How does creatine work?

Creatine works by increasing the availability of phosphocreatine in the muscles, which helps to rapidly regenerate adenosine triphosphate (ATP) during high-intensity exercise, providing energy for muscle contractions and improving performance. It may also contribute to increased muscle cell volume through water retention, potentially promoting muscle growth and strength gains (Mawer, R. 2023).