How to start taking creatine monohydrate nutritional supplements

If you're considering using creatine as a supplement, here are some steps to get you started:

Research and understand creatine

Learn more about what creatine is, how it works and its possible benefits and side effects. Consult reliable sources such as scientific studies, you can also find blogs about this on our website.

Consult with a professional before using creatine

We can give you general advice on whether creatine is suitable for you and meets your goals.

Choose the right type of creatine

There are several forms of creatine on the market, such as creatine monohydrate, creatine ethyl ester, creatine hydrochloride, etc. Creatine monohydrate is the most researched and used form, and is generally considered safe and effective. It is also usually the most affordable option.

Determine the correct dosage of creatine

The recommended dosage for creatine monohydrate is usually a loading phase of 20-25 grams per day for 5-7 days, followed by a maintenance phase of 3-5 grams per day. However, some people prefer to start the maintenance dose straight away without a loading phase. It is important to follow the recommendations on the product label or seek advice from a professional.

Our advice is not to do a charging phase. This is a marketing trick used by many online shops, meaning your pot will be empty sooner.

Timing and use of creatine

Creatine can be taken at any time of the day, but many people prefer to take it immediately before or after training. It can be mixed with water, fruit juice or a protein shake ( Whey Protein , Whey Isolate or Vegan Protein ). Make sure you follow the instructions on the product label.

Stay hydrated while taking creatine

It is important to drink enough water while taking creatine. Creatine can retain fluid in the muscles, so hydration is essential to prevent dehydration.

Combine creatine with a suitable training program

Creatine is not a miracle cure and produces the best results when combined with an appropriate training program. Ensure good resistance training and/or sports performance to maximize creatine's potential. We have the training schedule bundle or a free training schedule with the advice .

Remember that the effects of creatine can vary between individuals, and it is important to have realistic expectations.

Buy creatine

And of course, if you want to buy creatine, we have pure and reliable creatine .