Creatine is the most researched supplement in sports nutrition history. Dozens of peer-reviewed studies confirm it works — for strength, power, muscle gain and even cognitive function. Yet there's still a lot of confusion about how to take it, whether to load, and which form is best.

Here's everything you need to know, from our team at Buffalo Nutrition in Cricklewood, London.

What Is Creatine?

Creatine is a naturally occurring compound found primarily in red meat and fish. Your body also produces it in small amounts. It's stored in your muscles as phosphocreatine and used to rapidly regenerate ATP — the energy your cells use during short, explosive efforts like lifting weights or sprinting.

When you supplement with creatine, you saturate your muscles' phosphocreatine stores beyond what diet alone can achieve. This means more fuel for high-intensity efforts, faster recovery between sets, and over time, greater muscle and strength gains.

The Benefits of Creatine

Increased strength and power output — Multiple studies show creatine increases one-rep max performance by 5–15% in compound lifts.

More muscle mass — Creatine draws water into muscle cells and supports the anabolic environment needed for muscle protein synthesis.

Better endurance in high-rep work — By regenerating ATP faster, creatine helps you squeeze out those extra reps in your later sets.

Faster recovery — Research suggests creatine reduces markers of muscle damage and inflammation after intense training.

Cognitive benefits — Emerging research shows creatine may support brain function, especially under sleep deprivation.

How to Take Creatine

Loading Phase (Optional)

Take 20g per day (4 x 5g doses) for 5–7 days to saturate muscles faster. This is optional — most people do fine skipping the loading phase.

Maintenance Dose

3–5g per day is the standard evidence-based dose. Take it daily — consistency matters far more than timing.

Does Timing Matter?

The research is mixed. Take it at whatever time you'll remember to take it every day. Consistency beats optimal timing every time.

Do I Need to Cycle Creatine?

No. Unlike stimulants, there's no tolerance build-up with creatine. You can take it year-round without breaks.

Which Type of Creatine Is Best?

Creatine Monohydrate is the gold standard — the most researched, most effective, and most affordable form. Any product claiming to be “better than monohydrate” is almost certainly not. Stick with micronised creatine monohydrate for the easiest mixing.

Best Creatine Supplements in the UK

At Buffalo Nutrition we stock creatine from the UK's most trusted brands:

• Optimum Nutrition Micronised Creatine — pure, unflavoured monohydrate from the world's most recognised supplement brand
• Reflex Nutrition Creapure — the highest-purity creatine monohydrate produced in Germany, independently verified
• Applied Nutrition Creatine Monohydrate — excellent value, available in multiple sizes
• USN Pure Creatine — well-priced and reliable

Common Questions

Will creatine make me fat? No. The initial weight increase (1–3kg in the first 2 weeks) is intracellular water retention inside muscle cells — not fat.

Is creatine safe for women? Absolutely. The benefits apply equally regardless of sex.

Is creatine safe long-term? Yes. Decades of research in healthy individuals show no adverse effects on kidney or liver function at standard doses.

Buy Creatine in London

Shop creatine online at buffalonutrition.co.uk/collections/creatine with free delivery over £50, or visit us at 132 Cricklewood Broadway, London NW2 3EE — Mon–Sat 10:30am–7pm. We serve customers from Brent, Cricklewood, Kilburn, Willesden, Hendon, Golders Green and all of North West London.