- Health advice
- 4 min read
- Feb 21, 2025
Creatine for Performance and Long-Term Gains
Creatine is one of the most researched and effective supplements for enhancing workout performance, muscle growth, and recovery. But with different types available, how do you know which one is right for you? Whether you’re looking to increase strength, endurance, or overall muscle gains, choosing the right creatine can make all the difference. Let’s break down the different types and how they work, plus other key strategies to maximise your training results.
Understanding the Different Types of Creatine
1. Micronized Creatine Monohydrate: The Gold Standard
The most studied and widely used form, creatine monohydrate is known for its effectiveness in increasing muscle strength and size. It’s affordable, highly bioavailable, and best taken consistently to saturate muscle stores over time.
- 100% pure Creapure®
- Micronized Creatine Monohydrate
- Unflavoured
- Vegan friendly
- The highest, premium quality Creapure®
- Blueberry Lemonade flavour
- 100% Creatine Monohydrate
- 3 Grams of Pure Creatine Monohydrate per serving
2. Creatine Hydrochloride (HCl): Enhanced Absorption
Creatine HCl is a more soluble form, meaning it dissolves easily in water and may reduce bloating or digestive discomfort. It’s ideal for those who experience stomach issues with monohydrate but still want performance benefits.
- Up to 38 x more soluble than Creatine Monohydrate
- Better absorption
- 100% Pure Creatine HCL in capsules
3. Creatine Blends: A Holistic Approach
Some creatine products combine additional performance-enhancing ingredients like beta-alanine, electrolytes, or BCAAs to support endurance, hydration, and recovery. These are great for those wanting an all-in-one performance boost.
- Added LipoPhase® - our blend of natural Fat Metabolisers to help you burn fat faster
- Designed to increase power during workouts and aid in building a lean body
- Available in two flavors - Cola Crush, and Grape Splash
When Should I Take Creatine?
Timing creatine intake is a common question among athletes and fitness enthusiasts. While some prefer taking it before training for an immediate boost in strength and endurance, others take it post-workout to aid in muscle recovery and replenishment.
Before Training: Studies suggest that consuming creatine before exercise may enhance immediate performance by increasing available energy in the muscles.
After Training: Post-workout creatine intake may be more beneficial for muscle recovery and growth since muscles are primed to absorb nutrients.
Maximise Your Workouts Beyond Creatine
While creatine is a game-changer, optimising your workout routine and recovery strategies will enhance its benefits even further.
Prioritise Progressive Overload. Gradually increasing weight, reps, or intensity ensures continuous muscle growth.
Fuel Your Body with Proper Nutrition. A balanced diet rich in protein, healthy fats, and complex carbs supports muscle recovery and energy.
Stay Hydrated. Creatine works best when muscles are well-hydrated, so drink plenty of water throughout the day.
Ensure Quality Rest & Recovery. Sleep and active recovery (like stretching and foam rolling) help muscles repair and grow stronger.
Long-Term Gains & Health Benefits
Consistent creatine use has been linked to long-term benefits, including improved muscle retention, cognitive function, and even metabolic health. Whether you’re training for strength, endurance, or overall well-being, the right creatine—paired with smart training and recovery—sets the foundation for sustainable progress and peak health.
Here’s to a stronger, healthier you!
References:
- Buford, T. W., et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
- Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40, 1349–1362.
- Persky, A. M., & Rawson, E. S. (2007). Safety of creatine supplementation. Subcellular Biochemistry, 46, 275-289.
- Cooper, R., et al. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.
- Candow, D. G., et al. (2014). Effect of pre- versus post-exercise creatine supplementation on body composition and strength in older adults. Applied Physiology, Nutrition, and Metabolism, 39(4), 405-411.
- Wax, B., et al. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Population. Nutrients, 13(6):1915.
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