Short answer. Plain creatine monohydrate is the form to buy: it is the most studied, and the EU-authorised performance claim is based on 3 g a day. People take 3 to 5 g daily, or load for 5 to 7 days first. Expect a little water weight in the first weeks, so fighters at a weight should start well before a fight camp.
What creatine is
Creatine is made by the body and found in meat and fish. Muscles use it to regenerate energy during short, hard efforts. Supplementing raises the amount stored in muscle. The ISSN calls creatine monohydrate the most effective nutritional supplement currently available for increasing high-intensity exercise capacity, and the most studied form.
The EU-authorised claim
“Creatine increases physical performance in successive bursts of short-term, high intensity exercise.”
Authorised EU health claim. Condition of use: a daily intake of 3 g of creatine; for adults performing high-intensity exercise.
Pad rounds, bag rounds and sparring are made of repeated short bursts, which is why creatine comes up so often in combat sports. The authorised claim is about that kind of effort, not about endurance, punching power or weight loss.
How people take it
- Steady: 3 to 5 g a day. The ISSN says this fills muscle stores in about three to four weeks.
- Loading: about 0.3 g/kg a day (around 20 g, split into four doses) for 5 to 7 days, then 3 to 5 g a day. Faster, but more likely to upset the stomach.
- Timing matters little; taking it every day matters more.
Weight classes: plan for the scale
The ISSN position stand notes that the only consistently reported side effect is weight gain, mostly water held in muscle, typically in the first weeks. If you compete at a weight, start creatine well before a fight camp, not during the cut, and talk to your coach about it.
What to buy
Creatine monohydrate powder
Plain monohydrate is the form used in most of the research. Unflavoured powder mixes into a shake or water.
- Ingredient list: creatine monohydrate, nothing else
- Some products use the trade-named Creapure (made in Germany)
- Buffered, HCl or liquid forms cost more without stronger evidence (ISSN)
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On Amazon, prefer the brand's own storefront or listings shipped and sold by Amazon, and check that the label matches the brand's website. Look for a batch-tested logo (for example Informed Sport) if you compete.
In the UK
Bulk is a UK sports-nutrition retailer and one of our partner stores. Its link below is for readers in the UK.
Bulk Creatine Monohydrate Powder
Bulk lists the powder in sizes from 100 g to 1 kg, with an unflavoured option and flavoured ones (Bulk).
- Bulk's page lists a 5 g serving of creatine monohydrate containing 4.4 g of creatine; read the ingredient list for the flavour you choose
- Bulk's allergen advice: may contain milk, soya, cereals containing gluten, mustard, sesame seeds, sulphur dioxide and sulphites
- We did not see a batch-testing logo (for example Informed Sport) on this product page. If you compete in a tested sport, check before you buy.
FAQ
How much creatine per day?
The EU-authorised claim is based on 3 g a day. The ISSN position stand describes 3 to 5 g a day, or a 5 to 7 day loading phase of about 0.3 g/kg a day followed by 3 to 5 g a day.
Will creatine make me gain weight?
Often a little, mostly water stored in muscle, in the first weeks. If you compete in a weight class, start well before fight camp.
Is creatine banned in sport?
No. Creatine is not on the WADA Prohibited List. Contamination is the risk, which is why tested products matter for athletes in tested sports.
Sources
- Kreider RB et al. (2017), ISSN position stand: safety and efficacy of creatine supplementation, J Int Soc Sports Nutr
- EFSA (2011), Scientific opinion on creatine and physical performance during short-term, high-intensity exercise
- EU Register of nutrition and health claims (European Commission)
- Maughan RJ et al. (2018), IOC consensus statement: dietary supplements and the high-performance athlete, Br J Sports Med
- Informed Sport, batch-testing programme for sports supplements
- Bulk, Creatine Monohydrate Powder (product page: ingredients, serving, allergen advice)
More supplements guides
- Whey proteinDo you need it, how much per day, and whey vs plant vs casein.
- Electrolytes for training in heatThe 2% rule, the weigh-in check, and what sports drinks may claim.
- Caffeine and pre-workout3–6 mg/kg in studies, EFSA's 200 mg / 400 mg safety levels, and label checks.
- Collagen and jointsWhat the early evidence shows, and the vitamin C claim that is authorised.