Creatine is the most researched supplement in the gym, and one of the cheapest. It's also surrounded by myths, especially for women. Here's what it actually does, how much to take and what to buy.
What creatine does
Your muscles use creatine to make quick energy for short, hard efforts: a heavy set, a sprint, a jump. Your body makes some, and you get a little from meat and fish. Taking creatine every day tops up your muscles' stores, so you can squeeze out a rep or two more in your sets. Over weeks of training, those extra reps add up to more strength.
Health Canada allows licensed creatine products to say it helps increase muscle mass and strength when combined with resistance training. That last part matters. Creatine doesn't do the work for you; it helps you do a bit more of it.
Myths, sorted
- "It'll make me bulky." No. Building a lot of muscle takes years of training and eating for it. Creatine helps you train a little harder, that's all.
- "It makes you bloated." Creatine pulls water into your muscles, which can add a kilo or so on the scale in the first few weeks. That's water inside the muscle, not fat, and it isn't puffiness under your skin. Higher "loading" doses are the most likely to upset your stomach.
- "It's a steroid." No. It's a compound your body already makes, sold as a licensed natural health product in Canada.
- "You need to cycle it." No. Most people take it every day, training days and rest days.
How to take it
| Option | How | Good for |
|---|---|---|
| Simple (most people) | 3–5 g a day, every day | Easy to remember. Muscles fill up over about 3–4 weeks. |
| Loading (optional) | About 20 g a day in 4 doses of 5 g for 5–7 days, then 3–5 g a day | Faster results. More likely to upset your stomach. |
Timing doesn't matter much. Pick a time you won't forget, like with breakfast or in your post-workout shake. Drink plenty of water.
Which one should I buy?
Look for creatine monohydrate. It's the form used in almost all the research, and it's the cheapest. Fancier forms cost more without good evidence they work better. Check for an NPN on the label (more on that in our NPN guide).
- SS.ca Pure Creatine Monohydrate: just creatine, the lowest cost per scoop.
- Allmax Creatine Monohydrate: the Canadian classic, 200 servings.
- PVL Creapure Creatine: German Creapure creatine, for people who like knowing the source.
- Allmax Creatine Gummies: no scoop. Four gummies give you 5 g.
- Blonyx HMB+ Creatine: creatine plus HMB in one tub.
Who should check first
Talk to your doctor or pharmacist before taking creatine if you have a kidney condition, are pregnant or breastfeeding, or take regular medication. Creatine products in Canada are labelled for adults 18 and over.
Shop all creatine in Nutrition & Supplements.
This article is general information, not medical advice. Supplements don't replace a balanced diet, sleep and consistent training.