amino_acid
Creatine
The most researched performance supplement on the planet. Safe, effective and widely underrated.
Overview
Creatine is a naturally occurring compound synthesised from glycine, arginine and methionine. It is stored primarily in muscle tissue as phosphocreatine, where it plays a central role in rapid ATP regeneration during short, intense exercise. With over 500 peer-reviewed studies to its name, creatine is the most researched dietary supplement in existence and consistently outperforms placebo for strength, power and muscle mass. It is also showing promise in emerging research for cognitive function.
Evidence rating
Evidence for creatine's effects on strength and high-intensity power output is exceptional — among the strongest of any supplement. Evidence for muscle mass gains is strong. The safety profile over decades of research is excellent. Concerns about kidney damage have not been borne out in people with healthy kidneys.
Common uses
- Strong EvidenceIncreasing strength and power output
- Strong EvidenceSupporting muscle mass gains alongside resistance training
- Strong EvidenceImproving high-intensity and sprint performance
- Moderate EvidenceSupporting muscle recovery between sessions
- Early EvidenceCognitive function support, especially under sleep deprivation
Safety & cautions
Worth checking with a pharmacist if you take medication.
Common forms
The gold standard. Cheapest, most studied, and equally effective to all other forms. Start here.
Finer particles for better mixing. Same effectiveness at a slightly higher price.
More soluble, may cause less bloating. More expensive with no proven performance advantage.
Food sources
- BeefApprox. 4-5g per 1kg raw
- SalmonApprox. 4.5g per 1kg raw
- HerringApprox. 6.5g per 1kg raw — richest fish source