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Buying Guide

What is Creatine: Top Picks, Prices and What to Buy

What creatine is, how it works, and why it remains the default performance supplement for strength and power training.

Bernard, Founder of ProteinDeals

Bernard, Founder of ProteinDeals

15 March 20266 min read
What is Creatine: Top Picks, Prices and What to Buy

Quick answer

Creatine helps replenish rapid muscular energy and can improve repeated high-intensity performance over time. Our recommendation is the cheapest reputable 100% creatine monohydrate per 5g dose. Creapure is a traceability upgrade; gummies, HCl and branded blends rarely justify their premium.

01

What creatine is

Creatine is a naturally occurring compound made from three amino acids, arginine, glycine and methionine. Your body synthesises it in the liver, kidneys and pancreas, and approximately 95% of your body's creatine is stored in skeletal muscle in the form of phosphocreatine.

It is also found in food, primarily in meat and fish. A 100g serving of raw beef contains roughly 400mg of creatine. Vegetarians and vegans have lower baseline muscle creatine stores because they consume no dietary creatine, which is one reason they often see the largest performance improvements from supplementation.

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02

How creatine works

During high-intensity exercise, sprinting, heavy lifting, explosive movements, your muscles use ATP as their primary energy currency. ATP is depleted rapidly, typically within 8-10 seconds of maximal effort.

Phosphocreatine stored in muscle acts as a rapid reservoir for regenerating ATP. It donates a phosphate group to ADP to recreate ATP, extending the duration of high-intensity output before fatigue sets in. Supplementing with creatine increases the phosphocreatine stored in muscle, directly expanding this energy buffer.

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03

What creatine does in practice

More phosphocreatine means more ATP can be regenerated quickly during short, intense efforts. This translates to more reps at a given weight, faster sprint times, and reduced fatigue during high-intensity repeated efforts.

Over time, the ability to train at higher volumes produces greater muscular adaptation. This is why creatine's muscle-building effect is indirect. It works by improving training quality and recovery, not by directly stimulating muscle protein synthesis.

Community perspective

What others are saying

I agree, high dose creatine is magical for me on low energy days. It doesn’t take away all the fatigue, but it is the difference between getting things done and not at all.

u/Agodoga in r/Biohackers

That is great, and this is just the beginning of your journey. The creatine is a patch for something going on with your energy production cycle in general. Its fantastic that you discovered this because it gives you a starting point, but you don't want to stay here, you want to figure out why you need to supplement that much creatine to feel normal.

u/1800-5-PP-DOO-DOO in r/Supplements

Creatine is hit and miss, but it's a real hit for some people. I thin those people just naturally don't store a lot or don't replenish it enough during sleep.

u/Unused_Vestibule in r/Biohackers

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04

Who benefits most from creatine

People who perform resistance training, sprint-based sports, or any activity requiring repeated high-intensity bursts benefit most. Creatine's mechanism is specific to the phosphocreatine energy system, so it is most relevant for activities lasting under about 30 seconds of maximal effort.

Vegetarians and vegans tend to see larger improvements than meat-eaters because their baseline muscle creatine is lower, giving more room to increase stores with supplementation.

Endurance athletes doing pure steady-state work see less benefit, since the phosphocreatine system is not the primary energy source for low-intensity sustained activity. However, creatine still supports high-intensity efforts within endurance training sessions.

Cheapest Creatine
Weight Mass Gainer Protein (Whey, Casein, Creatine & Vitamin B)

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351Kcalper 100g
33.2gProteinper 100g
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6.3gFatper 100g

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£24.99£1.851/100g
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05

Creatine and the brain

Creatine is not only stored in muscle, the brain also contains phosphocreatine and relies on it for rapid ATP regeneration during demanding cognitive tasks. Emerging research suggests creatine supplementation may support cognitive performance, particularly during sleep deprivation or mental fatigue.

This area of research is less mature than the athletic performance evidence but is growing. For now, cognitive benefits are a plausible secondary effect rather than a primary reason to supplement.

References

Sources and further reading

  1. 01
    International Society of Sports Nutrition — creatine position stand

    Evidence review covering creatine effectiveness, established dosing and safety in healthy people.

Frequently asked questions

Is creatine a steroid?+

No. Creatine is a naturally occurring compound found in food and made by the body. It has no structural or hormonal relationship to anabolic steroids. It is legal, unscheduled, and approved for use in all sports.

Does creatine work immediately?+

Muscle creatine saturation takes time. With a loading protocol, saturation can be reached in 5-7 days. Without loading, gradual daily supplementation reaches saturation in 3-4 weeks. Benefits typically become noticeable once saturation is achieved.

Do vegetarians benefit more from creatine?+

Yes. Vegetarians and vegans have lower baseline muscle creatine due to no dietary intake from meat or fish. They typically experience larger performance improvements from supplementation than omnivores.

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