Nutrition · Guide · 4 min ·
Creatine is one of the few supplements with solid evidence behind it, and the habit is simple: 3 to 5 g a day, every day. You do not need a loading phase or an expensive tub.
Drag the day slider to see how quickly your muscles fill up with and without loading, what to expect on the scale, who should check with a doctor first, and what to look for when you buy.
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Plain monohydrate, the form most research uses, at about 3.4 g a scoop. A tub like this lasts a couple of months at the usual daily dose.
Creatine monohydrate · 250 g, 73 servings · Unflavoured
Pre-portioned sticks, so there is no scoop to weigh and they travel well. Costs more per dose than a tub, in return for convenience.
Creapure purity brand · 20 sticks x 5.7 g · Unflavoured
A large pouch sold as batch-tested through the Informed Sport programme, which matters if you compete in drug-tested sport. Cheaper per dose than a small tub.
Informed Sport tested · 1 kg, 294 servings · Unflavoured
