Creatine monohydrate is the most-researched sports supplement there is, and it's also one of the cheapest. If you train in a gym anywhere in Ireland, it's usually the second thing worth adding after protein. Here's the short, honest version of what it does and how to use it.
What creatine actually does
Creatine helps your muscles regenerate ATP — the energy your body uses for short, hard efforts. In practice, creatine increases physical performance in successive bursts of short-term, high-intensity exercise: think sets of squats, sprints, or five-a-side on a Thursday night. Over weeks of training, that extra output is what helps you progress.
It is not a steroid, it is not a stimulant, and it does not need to be "cycled".
How much to take
- Daily dose: 3–5 g per day, every day — training days and rest days.
- Loading phase: optional. 20 g per day for 5–7 days fills your stores faster, but a steady 3–5 g gets you to the same place in about three weeks.
- When: timing doesn't matter much. Consistency does. Most people stir it into a shake or glass of water with breakfast.
Powder, tablets or gummies?
They all deliver the same ingredient — pick the format you'll actually stick with:
- Creatine Monohydrate Powder (1 kg) — the cheapest per serving and lasts months. Unflavoured, mixes into anything.
- Creatine Tablets (180 vegan tablets) — no mixing, easy to take with breakfast or keep in a gym bag.
- Creatine Gummies (Cherry, 90 pieces) — the easiest habit to keep if you hate powders.
Common questions
Will I hold water? Creatine draws water into the muscle itself — most people notice fuller muscles, not a bloated stomach. Drink normally.
Is it safe long-term? Creatine monohydrate at 3–5 g daily is one of the most studied supplements in the world and is considered safe for healthy adults. If you have a kidney condition, talk to your GP first.
Do women take creatine? Yes — the dosing and benefits are the same.
Buying creatine in Ireland without customs fees
Since Brexit, ordering from UK supplement sites often means surprise customs and VAT charges when An Post delivers. CLC ships from inside the EU, so there are no customs fees to Ireland — delivery is free over €60, and any 3+ products get 15% off automatically.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.