Want fast, effective results? Follow the guide
Creatine is the star supplement for athletes, used to build power, endurance and muscle. But how do you use it to maximize its effects? In what form, at what dosage and when to take it? Find out everything you need to know in this clear, hard-hitting and 100% actionable guide.
What is creatine and why take it?
Creatine is a powerful energy booster for your muscles. Synthesized from three amino acids(arginine, glycine and methionine), it is found naturally in meat and fish. But to reap its full benefits, supplementation is often recommended.
The concrete benefits of creatine :
- Increases strength and power: Ideal for lifting heavier and breaking records.
- Improves recovery: less fatigue, more progress.
- Promotes muscle gain: by optimizing cellular hydration.
- Boosts high-intensity performance: Perfect for weight training, sprinting or crossfit.
Creatine: what the experts say
Health authorities such as the FDA (US Food and Drug Administration) andEFSA (European Food Safety Agency) confirm that creatine is safe and effective when taken as recommended.
Powder or capsules: which form to choose?
It's all about practicality.
- Creatine powder More economical, easy to dilute, but requires manual dosing.
- Creatine capsules Convenient and pre-dosed, but more expensive.
Tip: Don't prepare your creatine in advance. It may break down into creatinine, losing its effectiveness. Add water just before drinking.
What dosage to use?
Two possible strategies:
Option 1: You want fast results
- Loading phase: 20 g/day (4 doses of 5 g) for 5 days.
- Then 3 to 5 g/day in the maintenance phase.
Option 2: You prefer a gradual approach
- 3 g/day is enough to saturate your muscles with creatine in 4 weeks.
- It's more economical and less stressful for the body.
Why 3 g? For an 80 kg person, the requirement is around 2.4 g/day. More massive athletes may need up to 5 g/day. If you're a vegetarian, a slightly higher dose may be useful.
When should you take your creatine?
Ideal timing:
- Training days: Take creatine after your workout, with a protein shake or carbohydrate-rich meal.
- Rest days: Take it with a meal, to ensure continuous muscle saturation.
Don't take it before exercise. Contrary to popular belief, it is of no benefit and can disrupt digestion.
How long should I take it for?
Good news: you can take it all year round as long as you're training. Prolonged use is safe and effective.
Side effects and precautions
Creatine is well tolerated and safe, but some effects may occur.
- Slight water retention: Nothing to worry about, it's temporary.
- Digestive disorders: Rare, often associated with overdose.
- Essential hydration: Drink enough water to optimize its effect.
Frequently asked questions
Is creatine harmful to the kidneys?
No, except in cases of pre-existing kidney disease.
Can you take it without exercising?
Yes, but it is most effective with regular training.
Which creatine to choose?
Creapure creatine monohydrate is the purest and most effective.
Take action
Creatine is the ideal ally for boosting performance and recovery. Try it out, feel the difference and take your training to the next level.
Have you already tried creatine? Share your experience in comments.