Creatine is a supplement that is often used by athletes and fitness enthusiasts. It is found in certain foods such as meat and fish.

When to take creatine?

Creatine can be taken at different times, depending on personal preference and goals. It can be taken before or after training. The most important factor with creatine is reaching and maintaining a certain level. This is usually achieved by taking creatine consistently on a daily basis, regardless of the time. Therefore, choose a time that you can easily remember, such as during breakfast or with another meal. 

What should I pay attention to when using creatine?

There is insufficient research about the safety of using creatine during pregnancy and breastfeeding. Some people may experience stomach discomfort and cramps. It is important to follow the recommended dosage and to avoid using creatine if you have kidney or liver problems. Always consult a doctor if you are ill or taking medication.

How much creatine per day?

The recommended dosage of creatine varies depending on the type of creatine supplement and the individual using it. In general, a dosage of 3-5 grams per day is recommended for most people.  If you are unsure about the right dosage of creatine for your specific situation, consult your doctor or a qualified health professional.

Creatine and veganism

If you follow a vegan diet, it can be more difficult to get enough creatine, since this nutrient is mainly found in meat. Fortunately, there are vegan creatine supplements available, made from plant-based sources such as beets. This makes it a good choice for vegetarians and vegans.

Creatine for women

There is no difference in the way men's and women's bodies process creatine, so women can benefit from creatine just as much as men.