If you’ve been training regularly, chances are you’ve heard someone mention creatine. It’s one of the most widely researched supplements in the fitness world — and for good reason. But is it right for you?

Let’s break down the pros and cons of creatine so you can make an informed decision.

✅ The Pros of Creatine

1. Increased Strength & Power
Creatine helps your muscles produce energy during high-intensity exercise. This means more reps, more weight, and better performance during short bursts of activity like lifting, sprinting, or HIIT workouts.

2. Improved Muscle Growth
Studies have shown that creatine can help increase lean muscle mass when combined with strength training. It draws water into your muscle cells, which can support growth and recovery.

3. Better Recovery
Creatine has been linked to reduced muscle cell damage and inflammation, which may help you bounce back faster between sessions.

4. Enhanced Brain Function (Bonus!)
Some emerging research suggests creatine may support cognitive function, especially in sleep-deprived or stressed individuals. Gains for the brain? We’ll take it.

5. It’s Safe and Well-Studied
Creatine monohydrate, the most common form, has been heavily researched for decades and is considered safe for most healthy individuals when used as directed.

❌ The Cons of Creatine

1. Water Retention
Creatine can cause your muscles to retain water, which might lead to a slight increase on the scales. It’s not fat gain — but it can feel a bit bloated for some.

2. Stomach Upset
A small percentage of users report cramping, nausea, or digestive discomfort, especially when taking too much at once. Starting with a smaller dose or spreading it throughout the day can help.

3. Not Everyone Responds the Same
Some people (known as “non-responders”) may not experience noticeable benefits from creatine supplementation. Your genetics, diet, and training style all play a role.

4. Needs Consistency
Creatine isn’t a quick-fix supplement — it works best when taken consistently over time. Missing days or taking it sporadically may reduce its effectiveness.

💡 Should You Take It?

If you’re involved in resistance training, sprinting, or any explosive sports, creatine could give you a performance edge. It’s affordable, safe, and backed by science.

However, like any supplement, it’s not magic — your training, sleep, and nutrition still come first.

Top Tip:
Stick to creatine monohydrate, 3–5g per day, taken anytime (with or without food). No need for fancy blends or loading phases.

Got questions about supplements? Pop in and chat with one of our trainers — we’re always happy to help you make the right choices for your goals.