Creatine certainly does not cause fat gain; it contains no calories. It is true that it binds water, but this is intracellular hydration. This means that it draws water directly into the muscle cells (not into the subcutaneous tissue). As a result, the muscles appear fuller and firmer, and a better anabolic environment for growth is created within them.
It is certainly not necessary. Whilst the loading phase (taking 20 g a day for the first week) does replenish muscle stores more quickly, the body is often unable to absorb such a large amount and may react with digestive problems. If you take a steady dose of 5 g a day, you’ll achieve maximum muscle saturation in around 3–4 weeks without any problems at all and with less strain on your digestive system.
The key to success with creatine is consistency. We recommend taking 5 g every day. On training days, the ideal time is immediately after your workout – preferably together with whey protein and carbohydrates, which, thanks to insulin, will help transport the creatine to your muscles more quickly. On non-training days, take your dose at any time during the day, ideally with a meal.
There are a number of forms available on the market, but you simply need to follow one simple rule:
Creatine monohydrate: The gold standard and the most affordable option. It is the most scientifically researched form with proven effects. To guarantee absolute purity, we recommend looking for a product labelled Creapure®.
Modern forms (HCL, Kre-Alkalyn, etc.): These are characterised by better solubility or an adjusted pH. They are an excellent alternative for people who find that standard monohydrate does not agree with them, causing digestive problems or a feeling of excessive water retention.
Creatine is a substance that occurs naturally in the human body, mainly in the muscles. Its main function is to rapidly replenish energy (ATP) during short-term, high-intensity exercise. Creatine supplementation has been shown to increase physical strength and explosive power, support the development of lean muscle mass, and speed up recovery.
