Whether you’re hitting the gym, taking to the slopes, or just staying active through the colder months, creatine is one supplement that continues to draw attention. Backed by decades of research, it’s one of the most studied and widely used performance supplements — and not just for bodybuilders

What Is Creatine?

Creatine is a substance produced by our bodies and found in foods like red meat and fish. It plays a crucial role in producing adenosine triphosphate (ATP), the primary energy currency of our cells, particularly during brief, high-intensity exercises.

For anyone engaging in activities like sprinting, resistance training, or even winter sports like skiing and snowboarding, creatine can help support performance and recovery.

What are the Benefits of Creatine Supplementation

1. Enhanced Exercise Performance
Supplementing with creatine can improve strength, power, and endurance, making it beneficial for activities like skiing, snowboarding, and team sports where bursts of effort are needed.

2. Muscle Recovery Support
Creatine aids in faster recovery post-exercise, reducing muscle soreness and fatigue.

3. May Support Cognitive Health
Emerging research suggests creatine may support brain health, potentially enhancing memory and reducing mental fatigue.

4. Bone Health Benefits for Older Adults
For older adults, creatine supplementation, combined with resistance training, may help maintain bone density and muscle mass.

5. Creatine and Vegetarians Diets
Vegetarians and vegans typically have lower muscle and blood creatine stores due to the absence of meat in their diets. As a result, they may see greater performance benefits from creatine supplementation. For those following a plant-based diet and participating in regular training, creatine may be beneficial.

Safety and Dosage

Creatine monohydrate is the most studied and widely used form. A typical dose is 3–5 grams per day. It's generally safe for healthy individuals, but it's advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have kidney issues or other underlying conditions. Some people choose to start with a loading phase (20 grams/day for 5–7 days), but this isn’t necessary for everyone.

Choosing the Right Product

When selecting a creatine supplement, consider purity, brand reputation, and third-party testing. Look for products that are certified by reputable organisations to ensure quality and safety.

At The Pharmacy Network, we stock a selection of creatine options including Switch Nutrition Creatine and Bioglan Active Magnesium + Creatine powders. Speak to one of our pharmacists if you need help selecting the right product for your needs.

Final Thoughts

Incorporating creatine into your winter fitness routine can provide numerous benefits, from enhanced performance to improved recovery. As with any supplement, it's essential to choose high-quality products and consult with healthcare professionals to ensure it aligns with your individual health needs.

Stay active and energised this winter!

Note: This article is for informational purposes only and does not substitute professional medical advice.