Starting to use creatine and where to start

If you want to start using creatine, here are some steps to follow:

1. Research and learn: Before you start using creatine, it is important to educate yourself about the supplement. Read reputable sources, such as scientific studies and reputable health websites, to learn about the benefits, side effects, and proper use of creatine.

2. Consult a Professional: Consult with a doctor, sports dietitian, or other qualified professional before using creatine, especially if you have an underlying medical condition or are taking medications. They can give you personal advice based on your specific situation.

3. Choose the right form: Creatine is available in different forms, such as creatine monohydrate, creatine ethyl ester and creatine hydrochloride. Creatine monohydrate is the most researched and most popular form. It is generally safe and effective, so it may be a good choice to start with. We sell pure creatine monohydrate .

4. Hydration: Creatine can help retain fluid in the muscles, so it's important to stay well hydrated by drinking plenty of water while taking creatine.

5. Monitor your response: Keep an eye on your performance, strength and any changes in your body composition when starting creatine. This can help you assess whether the supplement will work for you.

6. Be consistent: Creatine works best when taken consistently. Give it time to work in your system and continue using it regularly to maintain the benefits.

Remember that everyone is unique, and your experience with creatine may vary. If you experience side effects or have any questions, stop taking creatine.

What to look out for when purchasing creatine

When buying creatine, there are some important aspects you can pay attention to. Here are some points to keep in mind:

1. Quality and Reliability: Choose a reputable brand known for providing high-quality supplements. Check whether the brand is reputable and meets the required quality standards.

2. Type of creatine: Creatine monohydrate is the most researched and popular form of creatine. It has proven to be safe and effective. Other forms of creatine, such as creatine ethyl ester or creatine hydrochloride, may not have the same amount of scientific evidence for their effectiveness.

3. Purity: Check to see if the product has a purity label, such as "Creapure." This means that the product has been tested for purity and contains no contaminants.

4. Content and dosage: Check the amount of creatine per serving and the number of servings per package. Make sure you get enough creatine for the desired loading phase and maintenance dose.

5. No added ingredients: Check that the product does not contain any unnecessary additives, such as sugars, fillers or artificial colors. Our creatine is therefore free from added ingredients.

6. Value for money: Compare prices between different brands and retailers to find good value for money. It is important to look not only at the price, but also at the quality and content of the product.

7. Customer ratings and reviews: Read ratings and reviews from other users to understand their experiences with the specific brand or product.

Side effects of creatine monohydrate use

In general, creatine is well tolerated and serious side effects are rare. Do not take more than the recommended dose of five grams per day.

However, it is important to be aware of the following possible side effects:

1. Weight gain: Creatine can lead to a slight increase in body weight due to fluid retention in the muscles. This may result in a temporary increase in body weight, but it is not related to fat gain.

2. Stomach complaints: Some people may experience stomach complaints, such as bloating, diarrhea, nausea or cramps. These side effects can be reduced by taking creatine with food or reducing the dosage.

3. Changes in fluid balance: Creatine can affect fluid levels in the body. It is important to stay well hydrated by drinking plenty of water while taking creatine.

4. Kidney burden: Concerns have been raised about the potential effect of creatine on kidney function. However, for people with healthy kidney function, there is little evidence that creatine has any adverse effects.

It is important to note that individual responses to creatine may vary. Some people experience no side effects, while others may experience mild discomfort. If you experience side effects that persist or are severe, stop taking creatine.

Should you load creatine or do a loading phase?

A question that is often asked, should you creatine load by taking 20-25 grams of creatine daily for a week or two.

Whether you should do a loading phase with creatine or not depends on personal preferences and goals. Here's some information to help you decide:

1. Loading phase: During a loading phase you take a higher dose of creatine for 5-7 days, usually 20-25 grams per day, divided into several portions. The goal of the loading phase is to quickly increase muscle creatine stores.

Benefits of a charging phase can include:

• Faster increase in muscle creatine stores.
• Benefits may be noticed more quickly, such as increases in strength and performance.

Disadvantages of a charging phase can be:

• Greater chance of stomach upset or other side effects, especially if you are sensitive to higher doses.
• It is more expensive because you need more creatine in the loading phase.

2. Immediate maintenance dose: Instead of a loading phase, you can also choose to immediately start with the maintenance dose of 3-5 grams of creatine per day. This means you build muscle creatine stores more slowly, but it can still be effective in the long term.

Benefits of direct maintenance dosing can include:

• Less chance of stomach upset or other side effects because the dose is lower.
• It is cheaper because you need less creatine.

Disadvantages of direct maintenance dosing may include:

• It may take longer to experience the maximum benefits of creatine.

Our advice is therefore: do not do a charging phase. You increase your creatine supply more quickly, but you use creatine for a longer period of time and actually always. You don't have to stop taking creatine. The charging phase is therefore of no use, the pot is only empty faster, which is a waste of your money.