Muscle mass · 4 min read
Creatine: how, how much and when to take it
The most studied supplement in the world explained in five minutes.
Creatine monohydrate is the sports supplement with the most research behind it. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise: the effect is obtained with a daily intake of 3 g.
Which form
Monohydrate. Micronised versions, such as Gold Touch Micronised Creatine Monohydrate, dissolve better; those carrying the Creapure® mark, such as Crea Touch, guarantee a high purity of the raw material. If you can't stand powder there are capsules; if you want a flavour that's different from the usual there is Creatine One Piece®.
Dosage
3 g a day, every day, even when you are not training. A loading phase is not necessary: it only speeds up saturation by a few weeks. With our creatine calculator you can also see how long a tub will last you.
When
The time of day matters little; consistency is what matters. Many people put it in their post-workout shaker together with their protein simply out of habit.
Things to know
Drink enough throughout the day. A slight weight gain in the first few weeks is normal: it is water inside the muscle, not fat. If you have kidney conditions or take medication, talk to your doctor first. All our creatine products are on this page.
