Creatine is everywhere…but is it for you?

Curious about creatine but unsure if it’s right for you? This beginner-friendly guide breaks down what it does, how to take it, and why it’s one of the most trusted supplements out there.

Creatine is everywhere…in gym bags, YouTube routines, and supplement stacks. But if you’re new to it, the hype can feel confusing. Is it safe? Will it make you bulky? Do you actually need it?

Here’s the short answer: Creatine is one of the most studied and trusted supplements on the market. It supports energy production in your muscles, helps with strength and performance, and even benefits brain health. No, it’s not just for bodybuilders…and no, it’s not going to turn you into The Hulk overnight.

This article breaks down exactly what creatine does, clears up the myths, and helps you figure out if it’s a smart addition to your routine.

1. What Creatine Actually Is

Let’s keep it simple: Creatine is a natural compound found in your muscles. Your body makes some of it on its own, and you also get small amounts from foods like red meat and fish.

Its main job? Helping your body produce quick energy – especially during short, intense activities like lifting, sprinting, or HIIT (High-Intensity Interval Training). It does this by restoring ATP (your cells' energy currency) faster, so you can train harder and recover quicker. Think of it like topping up your internal battery.

Worth noting: You already have creatine in your body…supplementing just helps you optimise your levels for better performance and recovery.

2. What It Does and Doesn’t Do

Let’s clear the air: Creatine is not a steroid. It won’t mess with your hormones, and it won’t make you suddenly bulky or “puffy.”

Here’s what creatine does do:

• ✅ Helps increase strength and power output during resistance training
• ✅ Supports faster recovery between sets and workouts
• ✅ May boost brain function and mental clarity (yes, really)
• ✅ Aids in muscle hydration and cellular repair

What it doesn’t do:

• ❌ It won’t build muscle on its own, you still have to train
• ❌ It won’t cause bloating or water retention in your face (that’s an outdated myth)
• ❌ It won’t make you gain “bad” weight, any scale increase is usually water in your muscles, not fat

Bottom line: Creatine helps you get more out of your workouts. That’s it. No gimmicks, no weird side effects – just a tool that works when used right.

3. Is It Safe? (Short Answer: Yes)

Creatine is one of the most researched sports supplements in the world, and study after study confirms it’s safe for long-term use in healthy individuals.

Still heard the horror stories? Let’s break them down:

"It damages your kidneys" → False. Healthy kidneys are unaffected by standard creatine use. If you have a pre-existing kidney condition, talk to your doctor, otherwise, you’re fine.

"It causes hair loss" → No solid evidence. One small study linked it to increased DHT (a hormone related to hair loss), but it hasn’t been replicated. There’s no confirmed connection.

"It causes bloating" → Rare. Some people retain a bit of water in the muscles (not under the skin), which actually helps with performance and hydration.

Bottom line: For most people, creatine is not just safe – it’s a smart, low-risk investment in performance and recovery.

4. When to Take It

Here’s the good news: You don’t need to overthink creatine timing.

Unlike pre-workout or protein shakes, creatine doesn’t need to be taken at a specific time to be effective. What matters most is consistency – making sure your muscles stay saturated with it over time.

• 📆 Daily use is key. Take 3-5g per day, everyday…even on rest days
• ⚡ Loading phase? Optional. Some people take 20g per day for the first 5-7 days to “load” their system faster. It’s not harmful, but it’s also not necessary.
• 🕒 When to take it? Whenever it fits your routine – morning, post-workout, or with a meal. Creatine plays the long game.

Just take it daily, let your body do the rest!

5. What to Look for in a Creatine Supplement

Not all creatine is created equal, and with dozens of options on the market, it’s easy to feel overwhelmed. Here’s what actually matters:

Look for:

• Creatine Monohydrate – the gold standard, well researched, effective and budget-friendly
• Enhanced blends – some formulas combine different creatine types for absorption, endurance, or reduced GI discomfort
• Transparent labelling – no weird fillers or underdosed ingredients

💊 Two great options:

Crea-TEN – Legendary Series
A premium blend with 10 forms of creatine plus absorption enhancers. Ideal if you’re training hard and want full-spectrum muscle, performance, and strength support.

Code Red Creatine
A classic, straightforward creatine formula – simple, powerful, and beginner-friendly. Great if you’re just starting out or want something clean and effective.

Tip: Stick to one scoop a day, stay consistent, and hydrate well. Creatine pulls water into the muscles, so fluid intake matters.

Creatine isn’t just for bodybuilders or pro athletes – it’s one of the most well-researched, beginner-friendly supplements out there. Whether you're lifting weights, doing HIIT, or simply looking to support your energy and recovery, creatine can help you train harder and bounce back faster.

The key? Stay consistent, hydrate well, and choose a formula that fits your routine – whether it’s a premium blend like Crea-TEN or a clean, classic option like Code Red Creatine.

👉 Explore our full range of creatine supplements

here and build a foundation that actually supports your performance goals.