How and When to Take Creatine

Creatine is the most researched sports supplement on the planet, and one of the very few with rock-solid evidence behind it. It's also wrapped in myths. At Free Muscle we get asked about it constantly, so here are clear answers on how and when to take creatine.

What creatine actually does

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. That is the health claim authorised for creatine in the UK and EU, and it applies at a daily intake of 3 g of creatine. Creatine also draws a small amount of water into the muscle, which is normal.

How much to take

Creatine is sold as a food supplement. Follow the daily portion on the product label and do not exceed it. The authorised health claim for creatine applies at a daily intake of 3 g.

Do you need a loading phase?

The authorised claim is based on a daily intake and says nothing about loading phases, and neither do we.

When to take creatine

The authorised claim says nothing about timing; follow the label.

Creatine myths, busted

• “It damages your kidneys.” If you have a kidney condition, check with your doctor first.
• “It is a steroid.” It is not. Creatine is a compound made in the body and found in foods such as meat and fish.
• “It is only for men.” The authorised claim applies to adults, men and women alike.

Free Muscle tip: creatine is a food supplement, not a substitute for hard training, enough protein and a varied, balanced diet. Looking for a capsule format? See CREATREN, creatine monohydrate + taurine, 90 capsules, in the creatine collection.

Frequently asked questions

Should I take creatine on rest days?

Follow the label. The authorised claim is based on a daily intake.

Will creatine make me bloated?

It may hold a little water inside the muscle, as described above.

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