Creatine NZ — Benefits, Dosage & How to Use (2026)

Creatine monohydrate is the most researched supplement in sports nutrition — and one of the few that actually works. Here's what you need to know.

What Does Creatine Do?

• Increases ATP production — your muscles' primary energy source for short, intense efforts
• Improves strength and power output by 5-15%
• Helps you do more reps at the same weight
• Supports faster recovery between sets and sessions
• May improve brain function (emerging research)

Who Should Take Creatine?

• Gym goers: More strength = more muscle growth over time
• Team sport athletes: Rugby, football, basketball — repeated sprints
• Sprinters & power athletes: Direct performance benefit
• Older adults: Helps maintain muscle mass and strength
• Vegetarians: Typically have lower creatine stores (it's found naturally in meat)

How to Take Creatine

1. Dose: 3-5g per day — every day, not just training days
2. Timing: Doesn't matter much — post-workout with food is slightly better
3. Loading phase: Optional — 20g/day for 5 days then 5g/day. Or just start at 5g/day (takes 3-4 weeks to saturate)
4. Mix with: Water, juice, or in your protein shake
5. Stay hydrated: Creatine pulls water into muscles — drink more water

Common Myths Busted

• "Creatine is a steroid": No. It's a naturally occurring compound in meat and fish
• "It damages kidneys": No evidence in healthy people at recommended doses
• "It causes bloating": Minimal with monohydrate at 3-5g/day
• "You need to cycle it": No. Consistent daily use is fine long-term
• "It's only for bodybuilders": Benefits anyone doing high-intensity activity

Shop Creatine at Action Outdoors

Browse: Kiwi Nutrition. Call 09 820 8023.