How to use creatine monohydrate
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Creatine monohydrate: one of the most researched and effective supplements for strength, explosiveness and muscle growth
Whether you're new to creatine or looking to take your supplementation to the next level, this guide will help you reap all its benefits.
What is creatine monohydrate?
Creatine is a naturally occurring compound found in small amounts in foods such as meat and fish. It plays a key role in the formation of ATP – the main source of energy for high-intensity exercise. Taking creatine monohydrate increases creatine stores in the muscles, leading to better performance, greater strength and faster recovery after exercise.
How to take creatine for maximum effectiveness
Take 3–5 g of creatine per day, consistently and every day.
Mix it in 300-500 ml of water. Stir well so that the creatine dissolves properly.
When is the best time to take creatine?
It depends on your routine and goals:
Before training – provides a rapid increase in ATP production.
After training – accelerates regeneration and restores creatine stores in muscles.
Anytime – consistency is what matters, not the clock.
Should I mix creatine with anything?
For better absorption, mix it with:
With water or juice – for easy digestion.
Carbohydrates (e.g. fruit juice or a post-workout drink) – the insulin response helps transport creatine to the muscles.
Warm water – creatine dissolves and absorbs better.
Hydration and creatine
Because creatine draws water into muscle cells, hydration is key. Drink at least 8–12 glasses of water daily to support muscle function.
Creatine monohydrate is a safe, proven, and extremely effective supplement for increasing strength, muscle mass, and endurance. If you stick to the correct dosage, stay hydrated, and take it regularly, you will reap all of its benefits.