Creatine

• Creatine stimulates muscle growth: Creatine is the ultimate supplement for those looking to boost muscle growth, especially during strength training. Numerous studies have demonstrated its effectiveness, resulting in better performance in the gym. But why consider creatine if you’re not a bodybuilder? It not only enhances muscle growth but also increases lean muscle mass with just 3 grams a day during strength exercises. This is beneficial for everyone, whether you want to make daily tasks easier, improve performance in other sports, enhance body composition, or even lose weight.
• Creatine increases strength: In addition to muscle growth, creatine also boosts strength, especially in explosive strength training. This makes it valuable not only for sports but also in daily life. Think of activities like cycling, lifting, DIY work, or carrying groceries. The strength you gain can be applied in all aspects of your life.
• Creatine improves performance: Creatine goes a step further by enhancing overall performance during strength exercises. It helps you gain not only more muscle and strength but also maximizes the results of your workouts. It promotes progress and can make the difference between achieving average and outstanding results in the long run.

But did you know that creatine can also aid in weight loss?

The right daily dose of creatine depends on your personal preference and goals. Here are two common methods:

• Loading phase followed by maintenance dose: Start with 20-25 grams of creatine or 0.3 grams per kilogram of body weight for the first 5-7 days. Split this dose into 4 servings throughout the day. After the loading phase, switch to a daily dose of 3-5 grams of creatine or 0.03 grams per kilogram of body weight.
• Direct daily dosage: Skip the loading phase and start with 3-5 grams of creatine per day or 0.03 grams per kilogram of body weight right away.

Note: Taking more creatine than the recommended amount does not provide extra benefits. Excess creatine is excreted through urine and does not contribute to more strength or muscle growth. Make sure to stay within the recommended range.

There are various stories circulating about potential side effects of creatine. A lot of research has been conducted to understand its effects and any potential drawbacks from long-term use. The findings show that creatine can be used safely without negative health effects. As with any supplement, it’s important not to exceed the recommended daily dosage. Want to know more? Check out our in-depth blog on the potential drawbacks and side effects of creatine.

Creatine is a naturally occurring substance produced from three amino acids: arginine, glycine, and methionine. It’s stored in muscles and helps supply energy during explosive strength efforts. It’s also widely used as a supplement to enhance sports performance. Although you can get creatine through foods like meat and fish, many athletes choose creatine supplements to replenish their reserves.

There are various types of creatine available. Creatine Monohydrate is the most used and researched form, known for its excellent price-quality ratio and proven effectiveness. Kre-Alkalyn is another variant that retains less water and may be better absorbed by the body. Additionally, there are Creatine Ethyl Ester and Creatine Hydrochloride (HCL), both of which are quickly absorbed by the body. These forms can be found in our Xone Crefusion and Creatine Max (Exclusive to gyms), an advanced creatine blend that combines the benefits of multiple types of creatine for optimal results.

Still unsure which creatine is best for you? Use the selection guide at the top of the page or feel free to contact our customer service.

Creatine is an easy-to-use supplement that you can take daily, regardless of whether you’re training or having a rest day. The powder can be easily dissolved in water, sports drinks, or added to your protein shake. For those who prefer convenience, there are also creatine capsules that you can take with sufficient water. Consistency is key, and while timing is flexible, we recommend taking creatine in the morning on an empty stomach or directly after your workout. It’s also worth considering combining creatine post-workout with fast-absorbing carbohydrates, proteins, and post-workout supplements for maximum results. Read our blog on how to use creatine for more information.

The effects of creatine can vary from person to person, but in general, you can start noticing results after 1 to 2 weeks of consistent use, especially if you start with a loading phase. If you skip the loading phase, you’ll usually start seeing results after about 2 to 3 weeks. Creatine works in the long term, so consistency is the key to success. Learn more about how creatine works.

Yes, creatine is safe for long-term use. It is one of the most researched supplements, and there are no indications that it is harmful when used long-term, provided it’s taken according to the recommended dosage. Ensure you drink enough water, especially during intense workouts, to stay hydrated.

Yes, creatine is entirely vegan and an excellent addition to a vegetarian or vegan diet. Since creatine naturally occurs in animal products like meat and fish, vegetarians and vegans often have lower creatine reserves in their bodies. All forms of creatine are non-animal derived and help to replenish this deficit, improving strength and performance during explosive efforts. Want to know more? Read our blog Where Does Creatine Come From and Is It Vegan?.

Yes, creatine is suitable for both beginners and advanced athletes. Regardless of your experience level, creatine can help improve strength, muscle growth, and performance. Whether you’re just starting your fitness journey or have been training for years, creatine offers the same benefits to everyone, such as increasing muscle strength and promoting recovery.

Yes, creatine can be very beneficial for athletes over 40. It helps slow down muscle loss, stimulates muscle growth, and improves physical performance, especially during explosive efforts. Creatine can also enhance the effects of strength training, making it a valuable supplement for older athletes. Want to learn more about the benefits of creatine for older adults? Read our blog on Creatine for Older Adults: Benefits for Athletes Over 40.