Creatine: intake, dosage and what else there is to know

Creatine is one of the best-researched dietary supplements – and for good reason. For fitness enthusiasts, it's practically a must-have, but even as a beginner, you should familiarize yourself with this substance and consider integrating it into your routine. Why? Because it has hardly any significant drawbacks and is used by many athletes. Read all about it here. Taking creatine – and anything else there is to know about it.

First of all: What is creatine?

Creatine is a dietary supplement, but a completely natural one – it even occurs naturally in the body without you taking it. It plays a particularly important role in supplying energy to the muscles and is naturally present there – especially during short, intense bursts of activity like weight training or sprinting. You can read more about what creatine actually is in our article "What is creatine?"

For athletes and active people, the correct intake of creatine is therefore important, as it is stored in muscle cells. Whether you want to become stronger, faster, or more enduring, many athletes use creatine as a supplement to their training.
If you are interested in using creatine, I recommend our article "What does creatine do?"Let's take a closer look at this!"

First tips for taking creatine

One of the most frequently asked questions is: How do you take creatine; as capsules or powder? Both options have their pros and cons – surprise, surprise – and, as is so often the case, there's no right or wrong answer. The best thing to do is simply try both and then decide which one suits you and your lifestyle.

Taking creatine powder

Powder form is the most popular choice among athletes because it's flexible and more cost-effective. You can easily mix it into water, juice, or a protein shake. It's also great for smoothies. Pancakes or Chia pudding You can mix it with other liquids – the possibilities are endless. Make sure the powder dissolves completely to facilitate absorption. It's not very tasty, especially in water or juice, if small lumps form. A practical option is to combine creatine with a carbohydrate-rich drink directly after your workout.

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Taking creatine capsules

Capsules are a convenient alternative, especially if you're often on the go and don't want to deal with powder or want to avoid the taste of creatine powder. They are easy to dose and require no additional preparation.

Regardless of which form of creatine intake you choose: Always drink plenty of water! Taking creatine is associated with water retention in the muscles, therefore your body's water requirements also increase.

Creatine intake and dosage

We've covered when and what – but how much creatine should you take? The optimal creatine dosage depends on your individual goals and needs. Generally, a daily amount of 3 to 5 grams is recommended. Creatine Monohydrate recommended.

If you're in a particular hurry, taking creatine in the form of a loading phase is often recommended. If you want to try this for yourself, you can take 15 to 20 grams of creatine daily for five to seven days, divided into several servings.After that, the standard dose of 3 to 5 grams per day is sufficient to maintain the stores.

It's important that you take it regularly (daily!). Studies show that moderate doses are considered safe by experts – excessive amounts, on the other hand, provide no additional benefit and are therefore simply a waste of money.

And what about days off from training?

You should definitely plan to take creatine even on rest days. The reason: Creatine is stored in the muscles and builds up over time, therefore regular intake is advisable.

When you should plan to take creatine

Studies show that taking creatine after a workout with a meal or shake can be convenient. Taking creatine on an empty stomach is also possible, but can cause stomach upset in some people. Ultimately, the time of day isn't really important – morning, noon, or night: anything goes.

More tips on timing your intake can be found here!

Continuous intake – or breaks?

Some people wonder whether continuous use is really beneficial, and not just with creatine. Basically, there are two strategies for taking creatine: You can use it as a short-term cycle or for continuous use. With a cycle, you take creatine for a few weeks and then take a longer break. With continuous use, you take the supplement constantly without a break.
Scientific studies have shown that moderate amounts are harmless for healthy individuals.

If you happen to forget to take it once or twice, don't worry. Just take it again tomorrow at the normal dosage!
It's like with diets: no one will become slim by eating only salad, but you won't become overweight just because you ate more cake on your birthday. Regularity is key.

What does "creatine therapy" mean?

A typical creatine cycle consists of a loading phase of 5 to 7 days with 15–20 grams per day, followed by a maintenance phase in which you take 3–5 grams daily. Such a cycle can last 6–8 weeks. Afterward, many athletes take a break for a few weeks before starting again.

What happens when you stop taking creatine?

When you stop taking creatine, your muscle stores will drop back to their baseline level within about four weeks. This can be an adjustment for many people. Pay attention to how you feel during this phase.

Women, men, pregnant women: Important points to consider when taking creatine

Depending on your age or stage of life, you might be wondering if you are even allowed to take creatine.

… Creatine intake in women and men: To all women: As a woman, you can use it just as well as men.

…creatine intake without exercise: Without training, creatine is used less, as it is primarily stored in connection with muscle work.

…and from what age can you start taking creatine? For young athletes under 18 years of age, its use is usually not recommended, as its effects and safety in this age group have not yet been sufficiently studied.Therefore, we cannot make a recommendation regarding Taking creatine express.

Want more? Then check out our blog – from training tips to delicious fitness recipes, you'll find plenty of material here to satisfy your thirst for knowledge. And of course, we not only provide you with the best creatine, but also with many other products. minerals and the tastiest vegan protein powder, that we know!

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