If you’re plant-based or don’t eat a lot of animal products in your diet, don’t worry – there are plenty of creatine supplements available, including some that are suitable for vegans.

According to Neve, if you’re looking to see the benefits of creatine in your training and consume a higher dose than you might get in your regular diet, supplementing with creatine powders, capsules or tablets might be a good idea.

“The most common form is creatine monohydrate powder that can be dissolved in water,” she adds. This means you can consume creatine as you do protein powder on a daily or regular basis.

You might have heard about something called creatine loading, which involves consuming large amounts of creatine in a small amount of time, which is thought to dramatically increase muscle growth and improve performance. But Neve says this is unnecessary for most people and is generally only recommended for professional or very serious athletes.

Like with protein powder, there’s a lot of debate around when is the best time of day to take creatine supplements. Research has shown that while it’s beneficial to take creatine near the time you workout, Neve says that some studies have shown it’s better to supplement after your workout: “Taking smaller creatine doses along with carbohydrate or carbohydrate and protein after exercise has been seen to increase creatine absorption and storage, but again, it’s not vital to feel the benefits,” she says.

How to incorporate creatine into your diet to improve your fitness and strength