Creatine Creapure®
Powder or capsules
1 scoop according to the current product page. You choose one form of the product.
Also on days without training.
Take it at a time you can keep to.
That is 4.8 g of monohydrate. You choose one form of the product.
Also on days without training.
Take it at a time you can keep to.
Creatine works when taken regularly. You do not need to take it right before training or to run cycles.
With kidney disease, in pregnancy or while breastfeeding, agree the use with your doctor.
Worth knowing
Do I need a loading phase?
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
When should I take it, before or after training?
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
Powder and capsules, should I take both?
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
How long until there are effects?
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
Do I need cycles and breaks?
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
Can my body mass go up?
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
How long does the effect last after stopping?
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
What should I say before a blood test?
Tell your doctor that you take creatine. It matters when reading the creatinine level.
Based on materials prepared by an Olympic dietitian.
Edited by ATHLECOR.
