Creatine monohydrate: a simple guide

What it is

Creatine monohydrate is one of the most studied sports supplements. It helps muscles produce energy during short, intense efforts such as lifting and sprinting.

How people take it

A common approach is 3 to 5 g a day, taken at any time and with water. A loading phase is optional. Drink enough water through the day.

What to look for

• Plain creatine monohydrate (some products add fillers).
• A sealed pack with a visible batch number and expiry date.
• A trusted brand sold by an authorised seller.

Who should be careful

If you are under 18, pregnant, or have kidney problems, speak to a doctor before using creatine.