Everyday
Creatine monohydrate
300 g powder · 60 servings250 capsules · 62 servings
Choose the form
Powder: 1 scoop (5 g of monohydrate), 300 g is 60 servings.
Parcel locker 4,99 zł · free from 149 zł · shipped tomorrow
5 g a day · 60 servings per pack4 capsules a day · 62 servings per pack
Increases physical performance in successive bursts of short-term, high intensity exercise. 5 g a day, no loading phase.
Check whether creatine suits your training.
We ask the same things a sports dietitian asks at a first consultation.
- what to take, how much and when, for your training
- a schedule of servings and dates for the whole period
- free, the result without an email and without a purchase
Who it is for
When it makes sense
Plain creatine monohydrate in the same 5 g daily dose as Creapure®, without the mark and at a lower price: 300 g of powder is 60 servings for 45 zł, which is 0.75 zł per serving, or 250 capsules (4 capsules = 4.8 g, 62 servings) for 65 zł. Every batch is tested in an accredited laboratory before sale, the batch number is on the pack, the tub has a scoop that measures exactly 5 g and two seals, on the cap and under it.
- You train with weights and want your later sets to hold their level.
- You do intervals, sprints or jumps.
- You play a sport with bursts: football, basketball, combat sports.
- You eat little meat and fish. Then you get less creatine from food.
- You want one serving a day, without cycles and breaks.
It makes no sense if you only run long distances at a steady pace. In a marathon, studies found no difference.
How to take it
Serving, timing, method
- How much
5 g of powder1 scoop according to the current product page. You choose one form of the product.
- When
Every dayAlso on days without training.
- How
Mix with a drinkTake it at a time you can keep to.
- How much
4 capsulesThat is 4.8 g of monohydrate. You choose one form of the product.
- When
Every dayAlso on days without training.
- How
Take with waterTake it at a time you can keep to.
With kidney disease, in pregnancy or while breastfeeding, agree the use with your doctor.
How we know it is good
The batch test
Creatine monohydrate without the Creapure® mark. One ingredient: micronised creatine monohydrate. The finished batch is tested by an independent accredited laboratory.
Batch AC-3.4C-2602-01 was tested by the accredited J.S. Hamilton Poland laboratory, report 357246/26/GDY. Microorganisms and lead, arsenic, cadmium and mercury were checked, the result meets the criterion.
Heavy metal results for this batch: lead < 0.010 mg/kg against a limit of 3.0 mg/kg, arsenic < 0.010 mg/kg, cadmium < 0.0010 mg/kg against a limit of 1.0 mg/kg, mercury < 0.0010 mg/kg against a limit of 0.10 mg/kg. Every result with a limit is within the limit.
| Element | Result in this batch | EU limit |
|---|---|---|
| Lead (Pb) | < 0.010 mg/kg | ≤ 3.0 mg/kg |
| Arsenic (As) | < 0.010 mg/kg | no EU limit |
| Cadmium (Cd) | < 0.0010 mg/kg | ≤ 1.0 mg/kg |
| Mercury (Hg) | < 0.0010 mg/kg | ≤ 0.10 mg/kg |
Microbiology: yeasts and moulds <1.0x10¹ cfu/g, total plate count at 30°C <1.0x10¹ cfu/g, Salmonella, coagulase-positive staphylococci, Escherichia coli and Listeria monocytogenes not detected. Production date 20.02.2026, best before 20.02.2028, report dated 30.04.2026. Metals by PN-EN 15763:2010, accredited test, limits per Commission Regulation (EU) 2023/915. Full scan: report 357246/26/GDY.
Batch AC-3.4D-2602-01 was tested by the accredited J.S. Hamilton Poland laboratory, report 357247/26/GDY. Microorganisms and lead, arsenic, cadmium and mercury were checked, the result meets the criterion.
Heavy metal results for this batch: lead 0.040 ± 0.010 mg/kg against a limit of 3.0 mg/kg, arsenic < 0.010 mg/kg, cadmium < 0.0010 mg/kg against a limit of 1.0 mg/kg, mercury < 0.0010 mg/kg against a limit of 0.10 mg/kg. Every result with a limit is within the limit.
| Element | Result in this batch | EU limit |
|---|---|---|
| Lead (Pb) | 0.040 ± 0.010 mg/kg | ≤ 3.0 mg/kg |
| Arsenic (As) | < 0.010 mg/kg | no EU limit |
| Cadmium (Cd) | < 0.0010 mg/kg | ≤ 1.0 mg/kg |
| Mercury (Hg) | < 0.0010 mg/kg | ≤ 0.10 mg/kg |
Microbiology: yeasts and moulds <1.0x10¹ cfu/g, total plate count at 30°C <1.0x10¹ cfu/g, Salmonella, coagulase-positive staphylococci, Escherichia coli and Listeria monocytogenes not detected. Production date 02.03.2026, best before 02.03.2028, report dated 30.04.2026. Metals by PN-EN 15763:2010, accredited test, limits per Commission Regulation (EU) 2023/915. Full scan: report 357247/26/GDY.
The report does not test how well the supplement works.
Ingredients without guesswork
Check your serving.
Data for the selected variant. Each table states its basis: a serving or 100 g.
What one serving contains
| Ingredient | Powder, 5 g | Capsules, 4 pcs |
|---|---|---|
| Creatine monohydrate | 5000 mg | 4800 mg |
Values from the label, on the basis of one serving.
| Ingredient | Powder, 5 g | Capsules, 4 pcs |
|---|---|---|
| Creatine monohydrate | 5000 mg | 4800 mg |
Values from the label, on the basis of one serving.
Full ingredient list and allergens
300 g of powder:Ingredients (powder): micronised creatine monohydrate, nothing added. Capsules: micronised creatine monohydrate, capsule shell: hydroxypropyl methylcellulose (HPMC). Allergens in the recipe: none. Pack: 300 g of powder (60 servings of 5 g) or 250 capsules of 1200 mg (62 servings of 4 capsules). Label warning: the product may contain milk, soy, peanuts, gluten-containing cereals and eggs.
Capsules, 250 pcs:Ingredients (powder): micronised creatine monohydrate, nothing added. Capsules: micronised creatine monohydrate, capsule shell: hydroxypropyl methylcellulose (HPMC). Allergens in the recipe: none. Pack: 300 g of powder (60 servings of 5 g) or 250 capsules of 1200 mg (62 servings of 4 capsules). Label warning: the product may contain milk, soy, peanuts, gluten-containing cereals and eggs.
Sources
- Kreider et al., 2017, the ISSN position stand on the safety and efficacy of creatine.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14:18. DOI
- Lanhers et al., 2017, a meta-analysis of 53 studies on creatine and upper-limb strength.Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine 47:163. DOI
- Maughan et al., 2018, the IOC consensus statement on dietary supplements in athletes.IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine 52:439. DOI
- Burke et al., 2023, a meta-analysis of muscle gain measured with imaging.The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients 15:2116. DOI
- Antonio et al., 2021, a review of the most common concerns about creatine.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition 18:13. DOI
- Longobardi et al., 2023, a review of creatine and the kidneys.Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients 15:1466. DOI
The links lead to the publication records (DOI or PubMed).
A food supplement complements your diet. It does not replace varied nutrition or a healthy lifestyle.
Good to know before buying
Have a question?
Studies in healthy adults are reassuring for typical patterns of use. That is not a guarantee for every person and every dose. With kidney or liver disease, discuss use with your doctor. Mention creatine before a creatinine result is interpreted: a raised result needs assessment, not an automatic assumption that it is harmless.More in the guide (in Polish): Kreatyna a masa ciała, kreatynina i nawodnienie
Studies do not confirm that typical creatine supplementation raises those risks in healthy people. You still need hydration suited to your training and the weather.More in the guide (in Polish): Kreatyna a masa ciała, kreatynina i nawodnienie
Monohydrate is the best-researched form. There is no basis for assuming a more expensive form gives a better effect. Compare the amount of creatine, the quality of the raw material, convenience and the cost of use.More in the guide (in Polish): Jaką kreatynę wybrać? Forma, surowiec, proszek czy kapsułki, koszt i miejsce w planie
People who eat few animal products may have lower baseline creatine stores and respond differently. A plant-based diet on its own is not an obligation to supplement, nor a diagnosis of deficiency.More in the guide (in Polish): Jaką kreatynę wybrać? Forma, surowiec, proszek czy kapsułki, koszt i miejsce w planie
Creatine can sit in a plan alongside protein or other supplements, but each one needs its own reason. We do not promise that any combination is free of interactions. Introduce new products so that you can still judge how you tolerate them.More in the guide (in Polish): Jaką kreatynę wybrać? Forma, surowiec, proszek czy kapsułki, koszt i miejsce w planie
Show all questions (16)
300 g of powder is 60 servings of 5 g. A pack of 250 capsules is 62 servings of 4 capsules.
Yes. You can buy every product on its own, without a bundle and without the survey. A bundle is the easier choice when you want the timings written out and the whole plan in one basket.
Amounts and servings come from the product label. Statements about what the ingredients do rest on the list of claims authorised in the European Union, and sports schedules on the publications named next to the sentence. The batch test report covers the tested sample, not how well the product works.
No. With a steady serving, muscle stores build over about 3 to 4 weeks. Loading shortens that time but is not necessary.More in the guide (in Polish): Kreatyna: ładowanie, regularność, przerwy i odstawienie
Either way. Pick a time you remember, for example with a meal. What counts is regularity.More in the guide (in Polish): Kreatyna: ładowanie, regularność, przerwy i odstawienie
No. It is the same creatine in two forms. Do not add up two full servings.More in the guide (in Polish): Jaką kreatynę wybrać? Forma, surowiec, proszek czy kapsułki, koszt i miejsce w planie
Muscle stores build over several weeks, and loading shortens that. What you feel also depends on your training and your starting point.More in the guide (in Polish): Kreatyna: ładowanie, regularność, przerwy i odstawienie
There is no such requirement with a steady, suitable schedule. Consider a break when your goal or tolerance changes, or when body mass counts in your sport.More in the guide (in Polish): Kreatyna: ładowanie, regularność, przerwy i odstawienie
At the start it can, along with more water in the muscles. That is not body fat. In sports with weight categories, allow for it in your plan.More in the guide (in Polish): Kreatyna a masa ciała, kreatynina i nawodnienie
Stores fall gradually over the following weeks. The ranges given, 3 to 4 and 4 to 6 weeks, are not an exact date for returning to the starting point.More in the guide (in Polish): Kreatyna: ładowanie, regularność, przerwy i odstawienie
Every batch is tested in an accredited laboratory (J.S. Hamilton Poland, PCA AB 079) before it goes on sale: lead, arsenic, cadmium and mercury in mg/kg against EU limits, plus microbiology. The batch number from the report is printed on the pack, so you can match them after delivery. Batches on sale: AC-3.4C-2602-01 (report 357246/26/GDY) for the powder and AC-3.4D-2602-01 (report 357247/26/GDY) for the capsules. The next batch gets its own report before it is sold.
4 capsules of 1200 mg make 4.8 g of creatine monohydrate, no scoop or scales needed. The powder tub has a scoop that measures exactly 5 g. The dose is the same, 5 g a day, also on rest days.
The same creatine monohydrate in the same dose. Creapure® is a mark of one raw material producer in Germany with its own control of impurities from synthesis, and it costs more: 1.65 zł per serving against 0.75 zł here. The finished batch of both products is tested by the same accredited laboratory, so the purity of what is in the tub is checked in both cases by the batch number on the pack: https://athlecor.pl/en/produkt-kreatyna.html
The START10 code takes 10 percent off a first order of any product at athlecor.pl, once per customer, not combined with other codes, entered at checkout. Creatine monohydrate 300 g is then 40.50 zł, 0.68 zł per 5 g serving, and 250 capsules 58.50 zł, 0.94 zł per 4 capsules.
Tell your doctor that you take creatine. It matters when reading the creatinine level.
Is this for you?
See whether creatine fits your training.
A few questions about your training and diet. You see the result right away, without giving an email: whether this product makes sense in your plan, in what serving and when to take it.
Check in the survey