Creatine Monohydrate

Creatine monohydrate.

Recommended dosage

Mix a dose of 3,5 g (ca ¾ measuring scoop) into a drink. Maximum once a day. It is recommended to combine with the consumption of carbohydrates (e.g. with gainers). Do not exceed the recommended dosage. Once opened, store at a temperature that does not exceed 25 °C and consume within 6 months.

Warning

Food supplement. Does not replace a varied diet. Not intended for children, pregnant and nursing women. Keep out of reach of children! Sachet contained in this product is not intended for direct consumption. Keep away from heat, frost and humidity.

Creatine supports muscle strength and physical performance, making it suitable for women and men who want to stay active and fit. Endurance athletes can benefit from it during climbs or in the final sprint, as can seniors, whose muscle mass and strength decline with age. Studies also suggest a beneficial effect on cognitive function.

It depends on the dose and flavor you prefer. For the simplest possible ingredients, choose unflavored creatine, which contains only creatine monohydrate and provides 3 g of pure creatine per serving. Prefer a fruity flavor? Choose flavored creatine in mango or passion fruit flavor, which provides 5 g per scoop and also contains vitamin C.

Besides creatine, it contains 40 mg vitamin C (50% of the reference intake), which contributes to the reduction of tiredness and fatigue and to the normal function of the immune system. It contains no sugar; its fruity flavor comes from an aroma and a stevia-based sweetener.

The serving size varies by variant: unflavoured creatine contains 3 g of pure creatine per ¾ scoop, while flavoured creatine contains 5 g of pure creatine per 1 scoop. Take no more than 1× daily, do not exceed the recommended serving, and follow the instructions on your product label.

Any time of day. Creatine is stored in the body to some extent, so consistency matters more than exact timing. The easiest way to make it a habit is to take it with breakfast, for example, or after your workout together with carbohydrates, which support its transport to the muscles. If you have a sensitive stomach, it’s best to take it with food.

Water is the simplest option: mix one scoop in 100–150 ml and drink it right away. Avoid hot drinks, and if you mix creatine into juice or another acidic drink, don’t let it sit. It’s best to leave some time between taking creatine and drinking coffee, as a larger amount of caffeine combined with creatine may make some people feel nauseous.

Creatine monohydrate is the most researched form, and other forms have yet to prove more effective. Don’t want to mix anything? Try creatine capsules, creatine gummies or a protein bar with creatine. And if you prefer a branded ingredient from Germany, choose Creapure® creatine.

Creatine is intended for adults; we do not recommend it for anyone under 18. The dose of creatine for women is the same as for men, but creatine is not suitable for pregnant or breastfeeding women. Seniors can benefit from it too: after the age of 55, taking it daily may enhance the effect of strength training on muscle strength.

Creatine doesn’t work immediately after the first dose; muscle stores are gradually replenished with regular use, over roughly 4 weeks. That’s why it’s important to take it every day.

Creatine is best taken regularly and over the long term. After you stop taking it, muscle stores return to their original levels in about a month, and the body resumes producing its own creatine.