Creatine is a naturally occurring compound stored mainly in skeletal muscle, where it helps regenerate ATP—the body’s immediate source of energy during high-intensity exercise.
Creatine helps muscles produce energy during short bursts of intense activity such as sprinting, jumping, lifting and explosive movements. It supports repeated high-intensity performance and training capacity.
Yes. Creatine monohydrate is one of the most extensively researched sports nutrition ingredients available, with hundreds of clinical studies supporting its effectiveness for high-intensity exercise performance.
When combined with resistance training, creatine has consistently been shown to increase lean muscle mass, strength and power compared with training alone.
Research consistently demonstrates improvements in:
- Strength
- Power
- Sprint performance
- Repeated high-intensity efforts
- Training volume
- Recovery between explosive efforts
Yes. Tennis involves repeated explosive movements, rapid acceleration, changes of direction and short recovery periods. Creatine is particularly well suited to sports requiring repeated high-intensity efforts.
The most important factor is taking creatine consistently every day. It can be consumed before or after training, or with a meal.
Most research supports a daily intake of 3–5 grams of creatine monohydrate to maintain elevated muscle creatine stores.
A loading phase is optional. Taking 20 grams per day for 5–7 days can increase muscle creatine stores more quickly, but taking 3–5 grams daily will achieve the same result over several weeks.
Creatine monohydrate has one of the strongest safety profiles of any sports supplement and has been studied extensively over several decades in healthy adults.
Current research indicates that creatine does not impair kidney function in healthy individuals when consumed at recommended doses. People with pre-existing kidney disease should consult a healthcare professional before supplementation.
Absolutely. Research shows that women respond well to creatine supplementation and may experience benefits for strength, high-intensity performance, muscle function and recovery.
No. Creatine is widely used by athletes across many sports, including tennis, football, rugby, athletics, cycling and team sports, as well as by recreational exercisers and older adults looking to maintain muscle function and performance.