What Is Creatine?

Creatine is a naturally occurring compound made in small amounts by the body from amino acids and found in foods such as red meat and seafood. It is stored mainly in skeletal muscle, where it helps regenerate adenosine triphosphate (ATP), the body’s primary energy source for short bursts of high-intensity activity.

As a dietary supplement, creatine is one of the most widely researched ingredients in sports nutrition. When used alongside a suitable training program and balanced diet, creatine may assist with improving exercise performance during repeated bouts of high-intensity exercise, such as resistance training or sprinting.

What Are the Benefits of Creatine Supplements?

According to the International Society of Sports Nutrition, creatine supplementation may:

• Support increases in training capacity, which may contribute to muscle growth over time
• Support strength and power output during resistance and sprint training
• Support recovery between high-intensity efforts
• Support repeated high-effort performance during tough training sessions
• Support cognitive performance under sleep deprivation or mental fatigue in some cases

These benefits relate to the body’s increased ability to rapidly regenerate ATP via the ATP-PC energy system, which fuels short bursts of high-intensity effort such as weightlifting, sprinting, or HIIT training. Not sure where to start?

If you want a quick shortlist, check out our Top 10 Creatine Supplements page for a simple comparison of popular options.

Want to learn more? Check out our full article, What Does Creatine Do?, for a comprehensive breakdown of creatine’s functions and research-backed benefits.

How Does Creatine Work?

Creatine is synthesised naturally in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. It's stored primarily in skeletal muscle as phosphocreatine, where it plays a key role in regenerating ATP.

During intense activity, ATP is quickly depleted. Creatine helps recycle ADP back into ATP, improving muscular energy availability. This process supports strength output and workload capacity during repeated high-intensity efforts.

Types of Creatine & Which One Is Best for You

Creatine Monohydrate is the most researched and commonly used form. It is widely chosen for strength and high-intensity training, and it is often one of the most cost-effective options.

Other types include:

• Micronised Creatine: made with finer particles for easier mixing.
• Creatine HCl (Hydrochloride): more water soluble and may be preferred by those who find some powders heavy.
• Buffered Creatine (Kre-Alkalyn): designed to resist breakdown in the stomach.
• Creatine Blends: formulas that combine multiple creatine types and may include additional ingredients.

Still deciding which type suits you best? Explore our blog on choosing creatine in Australia for extra guidance and product examples.

What About Flavoured Creatine?

While unflavoured creatine powders are a popular choice for stacking into protein shakes or pre-workouts, flavoured creatine has become a growing trend. These products deliver the same core creatine ingredient as standard creatine powders but come in flavours like grape, tropical fruit, or berry, making them easier to enjoy with just water.

Flavoured creatine is ideal if you:

• Prefer drinking your creatine on its own rather than mixing it into another shake
• Want a more enjoyable taste experience while keeping your routine simple
• Like variety and flavour options to keep your supplement routine interesting

At Nutrition Warehouse, you’ll find both classic unflavoured creatine powders and flavoured creatine options such as Micronized Creatine by Optimum Nutrition and R1 Charged Creatine by Rule 1 Proteins giving you flexibility to choose what works best for your training style and taste.

Is Creatine Beneficial for Women?

Yes. Creatine is used by both men and women, and it can be a useful option for active women who train regularly. Research suggests that creatine supplementation may support training capacity, strength, and recovery when paired with a suitable program.

One common misconception is that creatine will make women “bulky.” In reality, creatine is often used to support training output, which may support lean muscle development when paired with the right training program and nutrition. For more on this topic, explore our blog on Creatine Use in Women and Water Weight.

When Should You Take Creatine?

Creatine is commonly taken daily, not just on training days. A typical dose is 3–5g per day, with or without a loading phase (20g daily for 5–7 days).

• After your workouts: May support recovery and help maintain consistent daily intake
• Before your workouts: May support high-intensity performance during training
• Consistent use: Helps maintain creatine stores in muscle over time

A 2013 position stand in JISSN notes consistency is most important.

Timing and consistency are key with creatine. For practical tips on getting the most from your supplementation, read Improve Your Results with Creatine.

Is Creatine Safe?

Creatine has been studied for decades and is widely recognised as safe for healthy individuals when taken within recommended doses. Research indicates it does not negatively impact kidney function in healthy users and is not associated with dehydration or muscle cramps as once believed. Creatine is backed by a large body of peer-reviewed research when used appropriately. You can read the safety position stand from the ISSN here.

Creatine can increase water retention in muscle cells, so maintaining adequate hydration is important.

Popular Creatine Products in Australia

At Nutrition Warehouse, we stock a wide range of creatine powders and performance formulas, from monohydrate to blends. Whether you’re looking for a gluten-free option, micronised mixing, or a multi-ingredient formula, there’s a creatine to suit a variety of training styles.

Popular options include:

• 100% Pure Creatine by Genetix Nutrition: a straightforward monohydrate option for daily use
• Micronized Creatine by Optimum Nutrition: micronised for easy mixing
• Creatine Monohydrate by ATP Science: a clean, simple creatine monohydrate formula
• Cr3atine by Anabolix Nutrition: a no-fluff option for serious training
• CREA-8 by EHP Labs: ultra-fine creatine monohydrate for easy mixing
• Cell Tech by MuscleTech: creatine with added carbs and nutrients
• 100% Micronised Creatine by Switch Nutrition: a clean creatine monohydrate powder
• 100% Pure Micronised Creatine by Zombie Labs: micronised powder for easy mixing
• Creatine Monohydrate by Applied Nutrition: flavoured creatine monohydrate options

Need help choosing? Explore our Top 10 Creatine Supplements guide to compare popular picks for the year.

Why Shop Creatine at Nutrition Warehouse?

When it comes to creatine, Nutrition Warehouse is Australia’s trusted destination for performance and results.

• Massive Range: the largest range of creatine powders, blends & capsules
• Advice From Our Legends: expert advice in-store & online
• Click & Collect: across 120+ nationwide stores
• SameDaySupps: same day, 2-hour delivery in metro areas
• Shipping: Free delivery on orders over $150
• Shop With Confidence: 5 Scoop, 30 Day Money Back Guarantee for peace of mind
• Best Price Guarantee: find a better price and we’ll beat it + give you a free shaker

Creatine remains one of the most widely researched ergogenic aids, shown to support training performance, recovery, and strength when combined with exercise. Backed by decades of research, it’s a proven sports nutrition staple for anyone wanting to push past limits and maximise their results. Explore Nutrition Warehouse’s full range today and find the right creatine to power your performance.