If there is one supplement that has stood the test of time in the fitness industry, it is creatine. Behind the tubs of protein powder and flashy pre-workouts lies the single most researched, scientifically backed, and highly effective sports supplement in the world.
Whether your goal is to add lean muscle mass, shatter a plateau on your bench press, or simply recover faster between high-intensity intervals, creatine is the missing link in your nutritional arsenal. But with so much information out there, how do you know what actually works?
Welcome to creatine the ultimate guide: everything you need to know. We are breaking down exactly how creatine transforms your workouts, the benefits you can expect, and how to use it for maximum results.
The Science: How Creatine Supercharges Your Workouts
To understand why creatine is so powerful, you have to look at how your body produces energy. When you perform explosive movements—like lifting a heavy weight or sprinting—your muscles rely on a molecule called ATP (Adenosine Triphosphate) for energy.
The problem? Your muscles only store enough ATP for a few seconds of maximum effort. Once it is depleted, your performance drops, and fatigue sets in.
This is where creatine steps in. Your body stores creatine in the muscles as phosphocreatine. When your ATP levels crash, phosphocreatine rapidly donates a molecule to help your body create new ATP on the fly
In simple terms: More stored creatine equals faster energy regeneration. Faster energy regeneration means you can squeeze out that extra rep, lift a slightly heavier weight, and push past your previous point of failure. Over time, those extra reps translate into significant muscle growth and strength gains.
The Top 4 Benefits of Supplementing with Creatine
While it is most famous among bodybuilders and powerlifters, the benefits of creatine extend to anyone engaged in high-intensity training.
1. Explosive Strength and Power
Because creatine directly impacts your ATP energy system, it is exceptionally effective for short, sharp bursts of power. Studies consistently show that adding creatine to a resistance training program can significantly increase one-rep max strength on compound lifts like the squat, deadlift, and bench press.
2. Accelerated Muscle Growth (Hypertrophy)
Creatine aids muscle growth in two distinct ways:
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Cellular Hydration: It draws water into your muscle cells. This intracellular hydration makes your muscles look instantly fuller and acts as an anabolic signal to stimulate protein synthesis.
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Work Capacity: By allowing you to lift heavier weights for more reps, it forces your muscle fibers to adapt and grow larger over time.
3. Enhanced Recovery
Muscle damage is an inevitable part of hard training. Creatine helps mitigate muscle cell damage and inflammation following exhaustive exercise. By replenishing your energy stores faster, it allows you to hit the gym with the same intensity day after day.
4. Improved High-Intensity Performance
Whether you are doing CrossFit, sprinting, or playing a competitive sport, creatine delays the onset of lactic acid and fatigue, allowing you to maintain peak performance during repeated bouts of intense exercise.
Why Creatine Monohydrate is the Undisputed King
If you have browsed supplement shelves, you have likely seen various forms of creatine: Creatine HCL, Creatine Ethyl Ester, and Liquid Creatine.
Do not fall for the hype.
Creatine Monohydrate is the exact form used in over 95% of clinical studies. It is the most effective, the safest, and the most bioavailable form on the market. The only historical downside to standard creatine monohydrate was that it could be gritty, difficult to mix, and hard on the stomach.
The 200-Mesh Solution: The fitness industry solved this by introducing micronisation. A premium product like MultiSupp Unflavoured Creatine Monohydrate is milled to a strict 200-mesh standard. This ultra-fine processing reduces the particle size dramatically, ensuring the powder dissolves instantly in water without leaving a sandy residue at the bottom of your shaker. It absorbs faster and eliminates gastrointestinal distress.
How to Take Creatine for the Best Results
One of the best things about creatine is its simplicity. You do not need complex timing protocols to see results.
The Dosage
The clinically proven daily dose is 5 grams per day. Your goal is to keep your muscle creatine stores completely saturated, which means you should take your 5g serving every single day—even on your rest days.
To Load or Not to Load?
You may hear about a “loading phase,” which involves taking 20g of creatine a day (split into four 5g doses) for the first 5 to 7 days.
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The Pros: It saturates your muscles faster, meaning you might notice strength benefits within a week.
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The Cons: High doses can sometimes cause minor bloating.
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The Verdict: Loading is entirely optional. Taking a standard 5g dose daily will fully saturate your muscles within 3 to 4 weeks, yielding the exact same long-term results.
What to Mix It With
Because pure creatine (like the MultiSupp formula) is 100% unflavoured, it is incredibly versatile.
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Post-Workout: Mix your 5g scoop directly into your post-workout whey protein shake.
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With Carbs: Consuming creatine alongside a carbohydrate source (like fruit juice) causes an insulin spike, which can help shuttle the creatine into your muscle cells more efficiently.
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Simply Water: Mixing it into a standard glass of water works perfectly well, thanks to the instant-mixing 200-mesh powder.
What Foods Are High in Creatine?
Creatine is predominantly found in animal protein. If you are looking to get it naturally through your diet, the highest food sources include:
| Food Source | Grams of Creatine (per 4 oz / 113g serving) |
| Herring | 0.75 to 1.13g |
| Pork | 0.58g |
| Beef | 0.50g |
| Salmon | 0.50g |
| Chicken | 0.50g |
(Note: Cooking meat to proper temperatures is essential, but overcooking can reduce the natural creatine content.)
What Drink Has Creatine in It?
While some commercial energy drinks and pre-workout beverages include small, trace amounts of creatine in their formulas, they rarely provide the clinical 5g dose required for optimal results.
Creatine the ultimate guide reports the most reliable, cost-effective way to drink creatine is to mix a pure powder yourself. MultiSupp Unflavoured Creatine Monohydrate is completely tasteless. You can mix one of the 60 servings directly into a glass of water, your daily protein shake, or your favorite fruit juice without altering the flavor.
Ready to elevate your training? Grab a tub of 100% pure, 200-mesh micronised MultiSupp Creatine Monohydrate today and experience the difference for yourself.
Frequently Asked Questions
What does the NHS say about creatine?
The NHS acknowledges that creatine is a widely researched and naturally occurring compound. For most healthy adults, taking 3-5 grams daily is considered safe and can help improve muscle strength, power output, and exercise recovery.
What does taking creatine do to your body?
It increases the phosphocreatine stores in your muscles, helping your body rapidly produce ATP. This provides your muscles with quick bursts of energy during high-intensity activities like lifting weights or sprinting.
Why do doctors say not to take creatine?
While safe for most, doctors advise against it for individuals with pre-existing kidney or liver conditions, pregnant or breastfeeding women, and generally advise caution for adolescents under 18 due to developing hormonal systems.
What is the downside of creatine?
The most common side effect is a slight weight gain of 1-2kg due to water retention inside the muscle cells. High doses without adequate water can also cause minor stomach upset, which is why a high-quality 200-mesh micronised powder is recommended.
How much creatine is in 2 eggs?
Two eggs contain very small amounts of creatine—only around 0.1g to 0.2g in total. You would need to eat roughly 30 to 50 eggs to get the equivalent of one 5g scoop of a creatine supplement.
Is creatine safe to take daily?
Yes, numerous studies confirm that a daily maintenance dose of 3 to 5 grams is completely safe for healthy adults to take long-term.
