Frequently asked questions about creatine
What is creatine and how does it work?
Creatine is one of the most researched sports supplements. It helps maintain physical performance during short, intense exertion, such as strength training or sprinting. Sport Generation creatine monohydrate is suitable for both beginner athletes and experienced ones.
How much creatine should be taken per day?
It is most often recommended to take 3–5 g of creatine per day. For most people, this is enough to maintain the necessary level of creatine in the muscles. Follow the directions for use indicated on the product packaging.
Is a creatine loading phase necessary?
No, a loading phase is not mandatory. Regular intake of the standard daily dose also allows the muscles to gradually become saturated with creatine. This is why most users today choose a consistent daily intake instead.
When is it better to take creatine – before or aftertraining?
Creatine can be taken either before or after training. Research shows that regularity of intake is significantly more important than the specific timing. On days without training, it is also recommended to take it daily.
Can creatine be taken on rest days?
Yes. To maintain a stable level of creatine in the body, it is usually taken daily, regardless of whether training takes place. Regularity is what ensures the best result.
Does creatine cause water retention in the body?
Creatine can increase the water content inside muscle cells. This is a normal physiological process, different from swelling or fluid retention under the skin. Many people may experience a slight increase in body weight when they begin taking it.
Is creatine monohydrate safe for the kidneys and liver?
For healthy adults, creatine monohydrate is considered one of the most well-studied sports supplements and is generally well tolerated when recommended dosages are followed. If you have kidney disease, liver disease, or other chronic conditions, you should consult a doctor before starting.
Can creatine be combined with protein and BCAAs?
Yes, these supplements are often used together, as they perform different functions. For example, protein helps increase protein intake, while creatine supports performance during intense physical activity. Follow the recommended dosages and take your training goals into account.