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Creatine & performance

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Buying guide

Creatine monohydrate is the most researched performance supplement there is: 3–5 g a day, every day, no loading needed. It helps strength and muscle and is safe for healthy adults. Caffeine is the other proven performance aid — a coffee works as well as most pre-workouts. Electrolytes help on hot days, long sessions or when fasting. Most other 'performance' powders are optional extras; buy them only if you enjoy them and your basics are sorted.

Our picks

Creatine monohydrateThe most researched supplement for strength and muscle. 3–5g a day.See it on Amazon →Electrolyte powderHelps on hot days, long sessions and fasting days.See it on Amazon →Pre-workout (low stim)Optional pump and focus. Start with half a scoop.See it on Amazon →Creatine gummiesCreatine for people who hate powders (check the dose per gummy).See it on Amazon →Creapure creatineWell-known high-purity creatine monohydrate.See it on Amazon →Caffeine tabletsMeasured pre-workout caffeine without sugary drinks.See it on Amazon →EAA / BCAA powderOptional if your protein is already high — mainly for taste in training.See it on Amazon →Beta-alanineEvidence-backed for high-rep efforts; tingles are normal.See it on Amazon →Citrulline malatePopular pump ingredient for lifting sessions.See it on Amazon →Energy gelsFor long runs or rides over ~75 minutes.See it on Amazon →Electrolyte tabletsEasy hydration for hot days and long sessions.See it on Amazon →

FAQ

Is creatine safe?

For healthy adults, creatine monohydrate at 3–5 g/day has a strong safety record. Talk to your GP if you have kidney issues.

Do I need pre-workout?

No. A coffee 30–60 minutes before training does the same job for most people.