Creatine

Creatine Monohydrate in Saudi Arabia from Green Spot

Creatine is one of the most researched sports supplements. Your body makes it naturally and stores it in muscle, where it is used for fast energy during short, intense efforts such as lifting and sprinting. Here you will find creatine from well-known brands as powder, capsules and chewables.

What does the science say?

• High-intensity exercise: The European Food Safety Authority (EFSA) accepted that a daily intake of at least 3 g contributes to increased physical performance in short-term, high-intensity, repeated exercise bouts.
• Most effective form: According to the 2017 International Society of Sports Nutrition (ISSN) position stand, creatine monohydrate is the most studied and most effective form for high-intensity exercise capacity and lean body mass.
• Safety: The same position stand reports no compelling scientific evidence of harm from regular use at typical doses in healthy people.

How to choose the right creatine

• Type: Start with creatine monohydrate, the most studied form. Other forms such as HCL may suit people who prefer a smaller dose, but the evidence behind them is more limited.
• Format: Powder gives the best cost per serving; capsules and chewables are easier for travel and work.
• Purity: Choose a product with creatine as the only active ingredient, ideally with sports testing such as Informed Sport or NSF.
• Servings: Compare the number of servings per pack, not just the pack size.

Common way to use it

The usual daily dose in studies is 3–5 g with enough water. Some athletes start with a short loading phase (about 0.3 g per kg of body weight per day for 5–7 days) and then continue with the daily dose. Taking it consistently matters more than timing. If you have chronic kidney disease or take medication, check with your doctor first.

Goes well with

Many people pair creatine with whey protein after training, or browse the full supplements and sports nutrition range.

References

1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017. doi:10.1186/s12970-017-0173-z
2. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts. EFSA Journal, 2011.