By Cat Trentham
If you’re into rowing or strength training, chances are you’ve heard of creatine. It’s one of the most studied and widely used supplements in the world of sport. But what exactly is it? What does it do? And should you be taking it?
Let’s break it down.
What Is Creatine?
Creatine is a substance that your body naturally makes from amino acids (the building blocks of protein). It's stored in your muscles and used as a quick energy source during short bursts of high-intensity exercise — like sprinting, lifting weights, or pushing hard on the rowing machine.
You also get small amounts of creatine from foods like red meat and fish. But to see performance benefits, most people would need to supplement it.
How Can Creatine Help With Rowing and Strength Training?
Whether you’re chasing a 2k PB on the erg or building power through barbell lifts, creatine can help in several ways:
Increased Power Output: Creatine helps your muscles produce energy more quickly. That means you can push harder during intense intervals or heavy lifts.
Improved Muscle Strength and Growth: It boosts performance in resistance training, helping you lift heavier over time.
Better Sprint Performance: Short-distance rowing, intervals or sprint finishes? Creatine supports repeated efforts, so you don’t fade as quickly.
Faster Recovery: It may help reduce muscle damage and inflammation, so you bounce back quicker after tough sessions.
Other Surprising Benefits
It’s not just about performance. Recent research shows creatine may also support brain health.
Cognitive Function & Focus: Some studies suggest creatine may help with mental fatigue and decision-making, especially under stress.
Neuroprotection: There’s growing evidence that creatine could help delay or prevent neurological conditions like Alzheimer’s and Parkinson’s disease.
Ageing Muscle & Memory: In older adults, creatine supports strength, muscle maintenance, and possibly memory, too.
So even if you’re not chasing medals, creatine may still be worth considering long-term.
How Do You Take It?
Dosage:
Standard dose = 3–5g per day.
When to Take It:
There’s no perfect time, but many take it post-workout with a carb- or protein-rich meal. On rest days, just take it with food — the goal is to keep your muscles topped up consistently.
How to Take It:
Creatine powder can be mixed into water, juice, or a shake — but it doesn’t always dissolve well. The easiest method I’ve found? Spoon it directly into your mouth and wash it down with water, much like you’d take a tablet. It’s not the most pleasant method, but it’s fast and avoids a prolonged gritty texture.
Important: Stay Hydrated:
Creatine draws water into your muscles. Make sure you're drinking enough, especially during hard training blocks or in hot weather.
Which Type of Creatine Is Best?
The gold standard is creatine monohydrate. Here’s why:
It's the most researched form.
It's cheap and easy to find.
Effective for 99% of users.
Other fancy-sounding versions (like creatine ethyl ester or buffered creatine) often cost more without showing better results in studies.
You might also see creatine gummies or chews popping up — these can be a convenient and tasty way to take your daily dose, especially if you dislike powders. Just check the label: make sure they use creatine monohydrate, and that you're getting around 3–5g per day (many gummy servings are underdosed).
Look for a pure, high-quality monohydrate — ideally Creapure® certified for extra quality assurance.
Is Creatine Safe?
Yes — for healthy individuals, creatine is safe and well-tolerated. It’s one of the few supplements that’s consistently proven to work and be safe in the long term.
Possible Side Effects:
Some people get mild stomach upset if they take too much at once. Solution: split your dose or take it with food.
You may notice a small increase in weight (~1-2kg), but it’s water in your muscles — not fat.
Who Might Want to Skip Creatine?:
Creatine isn’t for everyone, though. Some exceptions:
Kidney problems: People with existing kidney disease should avoid it unless cleared by a doctor.
Teenagers under 16: Best to avoid unless working with a qualified coach or doctor.
People sensitive to water retention – Like those in weight-class sports where even a small gain is an issue.
If you’re unsure, check in with a doctor or sports dietitian.
Final Thoughts
Creatine isn’t magic — but it is one of the most effective, affordable, and well-researched supplements available. For rowers, lifters, and anyone looking to perform better and recover faster, it’s definitely worth considering. It might just be the simplest addition you can make to your training. With bonus benefits for your brain and long-term health? That’s a win-win.
