Creatine monohydrate was one of the first supplements I introduced when I started taking training seriously.
I was still in the early stages of training with Matty when my mate Ken - known to me as “Coach” Ken - suggested it. There are countless supplements competing for your attention, but creatine stood out: well researched, relatively inexpensive and relevant to the strength training I was doing.
It has remained part of my routine ever since.
What does creatine actually do?
Your body already makes creatine, and you also obtain some through foods such as meat and fish. Much of it is stored in your muscles, where it helps replenish the energy used during short, intense efforts.
That makes it particularly relevant to activities such as lifting weights and repeated sprints. Supplementation can support performance during those efforts, potentially helping you get more from your training over time.
It doesn’t do the training for you. It supports the work.
Creatine monohydrate is the most widely studied form. More expensive alternatives haven’t consistently demonstrated superior benefits. [1]
How I take it
For most of my time using creatine, I took 5g daily. That is also the amount specified in my current nutrition plan from Carol.
Over the past six months, I increased my intake to 10g daily, following conversations with people who were taking or suggesting higher amounts - sometimes as much as 20g. At the time, 10g felt like a reasonable compromise.
However, my personal choice shouldn’t be confused with a recommendation.
A commonly used maintenance intake is 3–5g daily. Around 20g daily is often associated with a short loading phase, divided into smaller doses for approximately five to seven days, followed by a lower maintenance intake. Loading is optional: taking a maintenance amount consistently can increase muscle creatine stores more gradually. [1] [2]
I can’t claim that increasing from 5g to 10g has given me additional benefits. Hearing that someone else takes more isn’t, by itself, evidence that I need more.
Have I noticed a difference?
This is where an honest answer matters: it’s difficult to separate creatine’s contribution from everything else.
I am significantly stronger than I was a year ago. My muscles are filling out, and my training continues to progress.
But I am also following a structured programme, working hard with Carol, paying attention to nutrition and making time for recovery. Those things belong in the same picture.
I haven’t conducted a controlled experiment on myself. I can describe my progress, but I can’t tell you which portion came from a scoop of creatine.
For me, its place in my routine rests on the research supporting it, its affordability and its relevance to my training - not a claim that I felt a dramatic transformation after taking it.
What about water?
My nutrition plan from Carol includes a target of around four litres of water daily.
That is a personal target within my plan. It isn’t a rule that everyone taking creatine needs to follow, nor does taking twice as much creatine automatically mean needing twice as much water.
Creatine can increase the water held within muscle, particularly when first starting or loading. That can also cause an increase on the scales, which shouldn’t automatically be interpreted as fat gain.
Research does not support the claim that creatine, used at recommended doses, causes dehydration. Appropriate fluid intake still matters, with individual needs influenced by activity, sweating and conditions. [3]
Why I continue to include it
For me, creatine monohydrate earns its place because it is inexpensive, extensively studied and supported by evidence for the kind of training I do.
Research also provides a reassuring safety record for healthy adults using studied doses. That doesn’t mean every dose is equally useful or that it is suitable for everyone. [1]
I see it as one small part of a much bigger routine.
The training, food, consistency and recovery remain the foundation. Creatine is something I use alongside those things.
Before you try it
This article describes my experience, rather than personalised medical advice. Before starting creatine or changing your dose, speak to a qualified healthcare professional - particularly if you have kidney disease, another ongoing medical condition, take regular medication, or are pregnant or breastfeeding. [4]
Your needs may be different from mine. My routine is an account of what I do, rather than a plan for someone else to copy.