The Complete Guide to Creatine: Benefits, Dosage, and Safety

Disclaimer: This article is general information only and is not medical advice. If you are pregnant, under 15, have a medical condition, or take medicines, speak with your GP or a qualified health professional before using creatine.

Sources: Myprotein AU

What Is Creatine?

Creatine is described as a naturally occurring compound found in foods like red meat and fish, and it is also produced by the human body in small amounts. Creatine monohydrate is described as a form made from a creatine molecule and one molecule of water.

Sources: Musashi, Myprotein AU

How Creatine Works in the Body

Creatine is described as being stored in muscle tissue and playing a role in providing energy during high-intensity and short-duration activities such as weightlifting and sprinting. Myprotein also describes creatine monohydrate as “stable” and “easily absorbed by the body.”

Sources: Musashi, Myprotein AU

Key Benefits: What the Evidence Says

Myprotein states that creatine is “proven to increase physical performance in successive bursts of short-term, high-intensity exercise,” and notes that the beneficial effect is obtained with a daily intake of 5g of creatine.

Sources: Myprotein AU

Musashi lists potential benefits of creatine supplementation including increasing muscle strength/power/endurance, increasing muscle mass (by promoting muscle cell hydration and protein synthesis), improving muscle recovery (reducing fatigue/soreness/muscle damage from intense exercise), and improving brain function (positive effects on cognitive function including memory and intelligence).

Sources: Musashi

What creatine does not do (based on the allowed sources): Not specified on the source page.

Who Might Benefit Most

Musashi describes creatine as a widely used sports supplement and gives examples of athletes and activities that may seek “an extra boost of power and speed,” including sprinters, boxers, body builders, and other athletes. Myprotein describes creatine as suitable “across all high-intensity exercise.”

Sources: Musashi, Myprotein AU

Creatine for people with specific health conditions (e.g., kidney disease) or for children under 15: Not specified on the source page.

Recommended Dosage and How to Take It

Daily intake (common reference point): Myprotein states the beneficial effect for physical performance is obtained with a daily intake of 5g of creatine.

Sources: Myprotein AU

Product serving guidance differs by brand: Myprotein’s creatine monohydrate powder page lists a suggested use of mixing 6g (approximately 1 heaped scoop) with 250ml water and consuming once daily. Another Myprotein creatine listing (unflavoured, 250g) lists suggested use as mixing 1 scoop (3g) with 150–250mL water or juice, once daily.

Sources: Myprotein AU, Myprotein AU (Unflavoured 250g)

Loading and maintenance (examples from allowed sources): True Protein describes a “loading phase” of 0.3g per kilogram of bodyweight for the first 5 days, then a maintenance dose of 3–5g per day. Musashi describes a loading approach of 20g per day for 5–7 days split into 5g servings, then maintaining with 3–5g daily. Musashi also states creatine monohydrate is typically consumed in a daily dose of 5–10g, and that a consistent daily intake of 5–10g from the outset is also an approach.

Sources: True Protein, Musashi, Musashi

Practical mixing options (as described by Myprotein and Musashi): Creatine can be mixed with water, juice, or added to a protein shake. Musashi states creatine can be mixed with protein powder and mentions it is best dissolved in cold or room temperature drinks.

Sources: Myprotein AU, Musashi

Best Time to Take Creatine (Timing and With/Without Food)

Timing guidance differs by source. Myprotein’s product page states “consume once daily, before or after exercise.” True Protein states creatine can be consumed pre-workout, post-workout, or on rest days. Musashi states creatine can be taken at any time of day and that overall timing seems to have minimal impact as long as it is taken consistently (per their article).

Sources: Myprotein AU, True Protein, Musashi

Whether creatine must be taken with food: Not specified on the source page.

Forms and Quality: What to Look For on the Label

Form: The allowed sources referenced here focus on creatine monohydrate (including “100% pure creatine monohydrate” and “German Grade Creatine Mono”). Other creatine forms compared (e.g., HCl vs monohydrate): Not specified on the source page.

Sources: Musashi, True Protein

Purity/testing examples from allowed sources: True Protein states its creatine monohydrate has a “guaranteed 99.99% purity.” Musashi states its creatine is made from 100% pure creatine monohydrate and notes certification (Informed-Sport) for its product in the referenced article; Musashi also states its flavoured creatine monohydrate is Informed Sport certified and TGA listed (per their article).

Sources: True Protein, Musashi, Musashi

Flavoured vs unflavoured: Musashi notes unflavoured creatine can have an “earthy taste” and describes a flavoured option intended to be taken with water without additional mixers. Specific sweeteners/additives across brands: Not specified on the source page.

Sources: Musashi

Product examples (Australia)

• Myprotein Creatine Monohydrate Powder (product page)
• True Protein Creatine Monohydrate (product page)
• Musashi Creatine Monohydrate Powder (product page)
• Healthylife listing: ATP Science Creatine Monohydrate (product listing)

Sources: Myprotein AU, True Protein, Musashi, Healthylife

Side Effects and Who Should Avoid It

Myprotein states it is important to stay hydrated when supplementing with creatine. Myprotein’s product page also states: “Not suitable for children under 15 years of age or pregnant women: Should only be used under medical or dietetic supervision.” True Protein lists potential side effects including muscle cramping, nausea, dehydration, weight gain (due to water retention), and dizziness, and notes these are unlikely when consumed correctly.

Sources: Myprotein AU, True Protein

Creatine and long-term safety in specific medical conditions: Not specified on the source page.

Drug and Supplement Interactions

Drug interactions for creatine: Not specified on the source page.

Supplement interactions (e.g., caffeine, pre-workouts, protein): The allowed sources above describe mixing creatine with protein shakes, and Musashi describes mixing with protein powder; detailed interaction guidance is not specified on the source page.

Sources: Myprotein AU, Musashi

FAQs

1) What is creatine monohydrate?

Myprotein describes creatine monohydrate as consisting of a creatine molecule and one molecule of water.

Sources: Myprotein AU

2) What benefit is creatine “proven” for on these sources?

Myprotein states creatine is “proven to increase physical performance in successive bursts of short-term, high-intensity exercise,” and that the beneficial effect is obtained with a daily intake of 5g of creatine.

Sources: Myprotein AU

3) How much creatine should I take per day?

These allowed sources provide different guidance depending on the brand and protocol. Examples include Myprotein’s suggested use (6g once daily for one product page; 3g once daily for another listing), True Protein’s maintenance dose (3–5g/day after loading), and Musashi’s daily range (5–10g/day) and maintenance (3–5g/day after loading).

Sources: Myprotein AU, Myprotein AU (Unflavoured 250g), True Protein, Musashi

4) Do I need to do a “loading phase”?

True Protein describes a loading phase of 0.3g/kg bodyweight for 5 days followed by 3–5g/day maintenance. Musashi describes a loading approach of 20g/day for 5–7 days followed by 3–5g/day maintenance, and also states that a consistent daily intake of 5–10g from the outset is a simpler approach.

Sources: True Protein, Musashi, Musashi

5) When should I take creatine?

Myprotein suggests consuming once daily before or after exercise. True Protein states it can be consumed pre-workout, post-workout, or on rest days. Musashi states it can be taken at any time of day and emphasises consistency.

Sources: Myprotein AU, True Protein, Musashi

6) Can I mix creatine with protein?

Musashi states creatine can be mixed with protein powder and notes it is a common practice among athletes to combine creatine with protein supplements. Myprotein also suggests mixing creatine with water or blending it into a protein shake.

Sources: Musashi, Myprotein AU

7) Will creatine make me gain weight?

True Protein states that initially, during high levels of intake in the first 5 days, weight gain through water retention of approximately 1–2kg is likely, and that weight may reduce after stopping the creatine cycle as water retention reduces.

Sources: True Protein

8) What side effects are mentioned on these sources?

True Protein lists potential side effects including muscle cramping, nausea, dehydration, weight gain (due to water retention), and dizziness, and notes these are unlikely when consumed correctly. Myprotein also emphasises staying hydrated when supplementing with creatine.

Sources: True Protein, Myprotein AU

9) Who should avoid creatine?

Myprotein states its creatine monohydrate powder is not suitable for children under 15 years of age or pregnant women and should only be used under medical or dietetic supervision for these groups.

Sources: Myprotein AU

10) Does creatine interact with medications?

Not specified on the source page.

Sources used (allowed domains only)

• https://au.myprotein.com/p/sports-nutrition/creatine-monohydrate-powder/12313457/
• https://au.myprotein.com/p/sports-nutrition/myprotein-creatine-monohydrate-unflavoured-250g-au/12313458/
• https://musashi.com/blogs/the-way-to-fuel/what-is-creatine-and-what-does-it-do
• https://musashi.com/products/creatine-monohydrate-powder
• https://musashi.com/blogs/the-way-to-fuel/unlocking-your-performance-understanding-creatine-monohydrate
• https://www.trueprotein.com.au/products/creatine-mono
• https://www.healthylife.com.au/products/atp-science-creatine-monohydrate

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