Creatine
1 product from 1 brand · free UK delivery · EU 3–7 days
Creatine, sold here as creatine monohydrate and also known as micronised creatine or N-(aminoiminomethyl)-N-methylglycine, is a compound made in the body from the amino acids arginine, glycine and methionine and found in meat and fish. It is a food supplement, not a research compound, and it is among the most studied ingredients in sports nutrition. This page lists every creatine product stocked at Free Muscle, compared on grams of creatine per serving, servings per tub and independent batch testing.
What is creatine?
Around 95 per cent of the body's creatine is held in skeletal muscle, mostly as phosphocreatine. During very short, maximal efforts such as a heavy set or a sprint, phosphocreatine donates a phosphate group to regenerate adenosine triphosphate (ATP), the immediate energy source for muscle contraction. Muscle stores are normally around 60 to 80 per cent of their maximum, and loading studies have measured muscle creatine content rising towards that maximum in participants who supplemented. That is the mechanism behind the one health claim authorised for creatine in the UK and EU.
Creatine monohydrate is the form used in the overwhelming majority of published trials. Other forms, such as creatine hydrochloride, ethyl ester and buffered creatine, have been marketed as superior, but controlled comparisons have not shown an advantage over monohydrate in muscle creatine content or performance outcomes. Micronised monohydrate is the same molecule milled to a smaller particle size, which changes how it disperses in liquid, not what it does. The product we stock also contains taurine, an amino sulphonic acid found in meat and fish. Taurine has no authorised health claim in the UK or EU, so we make none for it.
Creatine has been sold as a food supplement in the UK since the 1990s. It is not a medicine and is not on the WADA Prohibited List. The authorised health claim under the retained EU nutrition and health claims rules is that creatine increases physical performance in successive bursts of short-term, high intensity exercise, with the condition that the beneficial effect is obtained with a daily intake of 3 g of creatine. The claim is for adults performing high intensity exercise. No other claim, including any about muscle size, recovery, strength or cognition, is authorised, and this page does not make one.
What the published research reports
- Muscle creatine loading (1996). In 31 men, muscle total creatine measured by biopsy rose by around 20 per cent after six days on a high-intake loading protocol, and a lower intake of 3 g per day reached the same muscle content after about 28 days. After supplementation stopped, muscle creatine declined back to baseline over roughly 30 days. Hultman E, et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. PMID: 8828669.
- Meta-analysis of body composition and performance (2003). Across 96 placebo-controlled human studies, creatine supplementation produced small but statistically significant improvements in performance on high intensity tasks lasting under 30 seconds, particularly upper-body and laboratory-based tasks. Effects on running and swimming performance were not significant, and the changes in body mass that were also recorded include water held within muscle. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226. PMID: 12945830.
- International Society of Sports Nutrition position stand (2017). This review summarised the literature on creatine monohydrate in exercise and identified performance in high intensity exercise as the best supported outcome. The authors note that an initial body mass increase of 1 to 2 kg from water retention is common, that a minority of people are non-responders, and that the evidence base is concentrated in short trials of trained young adults. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PMID: 28615996.
These are summaries of what the studies measured in their participants. The only claim we make for the product on this page is the authorised one above.
Brands of creatine we stock
- Free Muscle CREATREN, creatine monohydrate with taurine, 300 g. Our own brand, a micronised creatine monohydrate powder with taurine, 300 g per tub, roughly 60 servings at the labelled 5 g serving. Two ingredients and nothing else. Every Free Muscle batch is assayed by Janoshik Analytical, an independent laboratory, and the certificate for the batch you receive is available by email on request. View CREATREN 300 g.
At present this is the only creatine product we stock.
How to compare them
Compare creatine products on grams of creatine per serving and servings per tub, then divide the price by total grams of creatine for a cost per gram. Ignore the headline tub weight, since flavourings, sweeteners and fillers add weight without adding creatine, and ignore claims for novel forms unless they are backed by a controlled comparison against monohydrate. Check that the label states the form of creatine and the amount per serving in grams, and check the batch certificate for identity and purity.
Batch testing and certificates of analysis
A certificate of analysis (COA) reports what an independent laboratory found when it tested a sample from a specific batch: identity, confirming that the powder is creatine monohydrate, and purity, the proportion of the sample that is creatine. Every Free Muscle batch is tested by Janoshik Analytical, which we neither own nor control. To request the certificate for your tub, email us with the batch number printed on it and we will send it.
A generic PDF with no batch number, no date or no named laboratory is not a batch certificate. For third-party brands we show a certificate only where the manufacturer supplies one for the batch we hold. See our lab testing page for how to read one.
Legal status in the UK
Creatine is a legal food supplement in the UK, sold under the Food Supplements Regulations and labelled in line with the retained Regulation (EC) No 1924/2006 on nutrition and health claims, which is why the only performance claim on this page is the authorised one. It is not a medicine and is not regulated by the MHRA. Creatine is not on the WADA Prohibited List. As with any supplement, athletes subject to testing should look for batch testing to reduce the risk of contamination. Free Muscle sells to adults aged 18 or over. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
Storage and handling
Keep the tub tightly sealed in a cool, dry place away from direct sunlight and heat. Creatine monohydrate powder is stable when kept dry, but it degrades to creatinine in solution over time, so mix it fresh rather than leaving it in liquid. Keep the batch number until the tub is finished, and keep out of the reach of young children.
Delivery and returns
Free Muscle is a UK company, FreeMuscle LTD, based in Scunthorpe. Every order ships with free tracked UK delivery in plain packaging. Orders placed before 2pm Monday to Friday are processed the same working day. EU delivery takes 3 to 7 working days. Unopened items can be returned within 30 days. Customers must be 18 or over. See shipping and our guarantee for the full terms.
Related reading
- Creatine and Taurine: What the Evidence Actually Supports
- How and When to Take Creatine for Best Results
- How Much Protein Do You Need to Build Muscle?
- What Is Janoshik Analytical? Third-Party Testing Explained
- Push Pull Legs: The Complete PPL Routine
Related collections: Pre-workout, Performance nutrition, Free Muscle brand.
Creatine monohydrate is a food supplement for adults, not a medicine, and has not been evaluated by the MHRA, EMA or FDA. The only health claim made on this page is the authorised claim that creatine increases physical performance in successive bursts of short-term, high intensity exercise, obtained with a daily intake of 3 g of creatine. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. You must be 18 or over to order. Nothing on this page is medical advice.
Frequently asked questions
Is creatine legal in the UK?
Yes. Creatine monohydrate is a legal food supplement in the UK, sold under the Food Supplements Regulations. It is not a medicine and not a controlled substance. It is also not on the WADA Prohibited List, so it is permitted in tested sport, although athletes usually look for batch-tested products to reduce contamination risk. Free Muscle sells to adults aged 18 or over.
Is creatine a SARM or a research compound?
No. Creatine is a food supplement, a compound made in the body and found in meat and fish. SARMs are unlicensed compounds that act on the androgen receptor and are sold for laboratory research only. Creatine and the research compounds on this site are regulated completely differently. Creatine and the pre-workout on this site are food supplements sold for consumption; the research compounds are not.
What health claim can legally be made for creatine?
One. Under the retained UK and EU nutrition and health claims rules, creatine increases physical performance in successive bursts of short-term, high intensity exercise. The claim applies to adults performing high intensity exercise, and the beneficial effect is obtained with a daily intake of 3 g of creatine. Claims about muscle size, recovery or cognition are not authorised, so we do not make them.
What is the difference between creatine monohydrate and other forms?
Creatine monohydrate is the form used in nearly all of the published trials. Hydrochloride, ethyl ester and buffered forms have been marketed as better absorbed or gentler, but controlled comparisons have not shown an advantage over monohydrate in muscle creatine content or performance. Micronised monohydrate is the same molecule milled finer so it disperses more easily in liquid.
Does creatine cause water retention or weight gain?
Studies commonly report an increase in body mass of around 1 to 2 kg in the first weeks of supplementation, and the 2017 ISSN position stand attributes this mainly to water held within muscle cells as creatine stores rise. Responses vary and a minority of people show little change in muscle creatine.
How do I verify a batch of creatine?
Find the batch number printed on the tub and email us with it. For Free Muscle brand products we will send the Janoshik Analytical certificate for that batch, which reports identity and purity. Check that the batch number, date and laboratory name on the certificate match your tub. A generic PDF without a batch number is not a batch certificate.
Is creatine detectable in sport drug tests?
Creatine is not a prohibited substance under the WADA Prohibited List, so it is not tested for and is permitted in and out of competition. The relevant risk for tested athletes is contamination of a supplement with something that is prohibited, which is one reason to buy a product with independent batch testing and a certificate you can check.
How is creatine shipped and can I return it?
Every order ships with free tracked UK delivery in plain packaging, and orders placed before 2pm Monday to Friday are processed the same working day. EU delivery takes 3 to 7 working days. Unopened tubs can be returned within 30 days under our returns policy. You must be 18 or over to order.