Creatine: Not Just for Bodybuilders

When most people hear 'creatine,' they picture muscular bodybuilders at the gym.

Creatine is a naturally occurring compound made from amino acids. Your body produces about 1-2 grams per day, primarily in the liver and kidneys. It's also obtained from foods like red meat and fish. About 95% of your body's creatine is stored in skeletal muscle as phosphocreatine, where it plays a crucial role in rapid energy production.

Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 (3 g a day).

Creatine monohydrate has been studied extensively for over 30 years. If you have a kidney condition, ask your doctor before use.

The most evidence-backed form is creatine monohydrate. A simple approach is 3-5 grams per day — no loading phase required. It can be mixed into water, juice, or a protein shake. Consistency is more important than timing — take it daily for best results.

Creatine is one of the most studied supplements in history, but product quality still varies:

• Creatine monohydrate: This is the gold standard. It is the most researched form with the strongest evidence base. Fancy alternatives (creatine HCl, buffered creatine, creatine ethyl ester) cost more but have not been shown to be superior in any clinical study.
• If a product uses Creapure, it will typically state this on the label.
• Unflavoured: Pure creatine monohydrate is virtually tasteless. Unflavoured powder mixed into a drink is the simplest and most cost-effective option.
• Third-party testing: For athletes concerned about banned substances, look for Informed Sport or BSCG certification.

Creatine supplementation may be particularly beneficial for:

• Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
• Adults over 55 (see the claim above).
• Vegetarians and vegans, whose diets contain little creatine.
• Athletes in power and sprint sports (football, rugby, sprinting, weightlifting)

Consistency is key: take it every day, including rest days, to maintain saturated muscle creatine levels. Mix with warm water for better dissolution, or add to a post-workout shake. Taking creatine with carbohydrates and protein may slightly enhance uptake due to insulin-mediated transport. Stay well-hydrated, as creatine draws water into muscle cells.

Recommended for You

Creatine Monohydrate — 500g

£17.50

Shop Now

This article is for informational purposes only and does not constitute medical advice. Vitadefence supplements are food supplements, not medicines. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition.