Creatine Monohydrate Guide

In this article, you will find out how creatine functions in the body, what you can expect in terms of training benefits, and what the science says about this popular supplement.

Creatine Monohydrate 

Creatine Monohydrate is a widely used and well-researched sports supplement that has relevance for all ages and populations – in particular, people wanting to build strength and muscle tissue. It is used by a huge variety of active demographics, from beginners and intermediate trainees to elite and pro athletes.

Over 1000 studies have been done to look into the benefits and effects of creatine. The International Society of Sports Nutrition published its official position in 2017, stating that “creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high-intensity exercise performance leading to greater training adaptations… These studies provide a large body of evidence that creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads.” (

There are various forms of creatine available as a supplement, but we choose to stock creatine monohydrate which is the most bioavailable and cost-effective version of creatine.

140g GymCreate Creatine

Creatine’s impact on the body

Creatine is a natural substance that exists in the human body where it is stored in muscle cells (as phosphocreatine) and in small amounts in the brain, liver, and kidneys. Its purpose is to help your muscles produce force and energy for short bursts of high-intensity activity.

The reason we advise supplementing with creatine is that your body can not store enough to support training loads. Additionally, your creatine levels will be affected by your hormone levels, muscle mass, and by your diet, especially if you don’t eat much meat.

How can creatine benefit strength training

When you supplement with creatine monohydrate you increase your body’s phosphocreatine stores which helps your body produce more ATP. ATP can be thought of as the body’s power source and is crucial for generating power, force, and strength during workouts.

Creatine also has an impact on cellular processes that support positive training adaptations. These processes include increased muscle mass, muscle density, physical strength, and recovery from training.

Most people find that they see positive changes in their strength, muscle mass, and muscle density within weeks of adding creatine to their daily supplement intake. Some people report feeling the impacts within days.

Best dosage of creatine monohydrate

There is no need to load creatine or cycle your intake. Simply start taking 5g-7g a day at a time that suits you. For most people, this is in the morning with your other supplements like daily multivitamins. Other people choose to add it to pre or post-workout drinks.

If you take our pre-workout, which includes creatine monohydrate, subtract the amount of creatine from your 5g-7g daily intake and get the remainder from our creatine supplement.

How to take creatine monohydrate

Creatine monohydrate comes as a powder. In its unflavoured form, it is completely tasteless. This makes it easy to add to juice, smoothies, shakes, or even plain water. Mix it with liquid and take it at the most convenient time of day.

Keep your creatine intake consistent every day to avoid possible stomach discomfort and issues with uneven absorption levels.

Taking Creatine Monohydrate With Water

Who can have creatine?

Creatine monohydrate is incredibly safe and can be taken by anyone. In fact, experts urge everybody to take creatine due to its benefits for muscle tissue and bone strength. Creatine can be taken without a need to cycle or take a break, so you can take it at all stages of your fitness journey including cutting and bulking periods.


  • Creatine is a natural substance that should be supplemented in active individuals
  • Creatine is a natural substance that should be supplemented in active individuals
  • Creatine is suitable for everyone and is particularly applicable to people who want to build muscle and strength
  • Creatine is suitable for everyone and is particularly applicable to people who want to build muscle and strength