Taking creatine, even in the short term, significantly improves maximal strength and endurance. Creatine intake also results in improved concentration, higher endurance in training and faster recovery.


Dosage with a loading phase: (From Creapure Website)*
20 g (4 x 5 g) creatine monohydrate per day for 6 days, followed by a maintenance phase with 1 x 2-5 g per day or, alternatively, 0.3 g creatine monohydrate per kg body weight per day, followed by a maintenance phase of 0.03 g per kg body weight per day.

Dosage without a loading phase:
3 g per day for 4 weeks, followed by a maintenance phase with 2-5 g per day.

Creatine should always be taken with caffeine-free beverages, such as water, fruit juice or warm tea (which improves solubility). Make sure you take the creatine with enough fluids (rule of thumb: 1 g creatine/100 mL fluids).

The creatine drink should always be prepared fresh and consumed on the same day since creatine does not stay stable for long in liquids.

Creatine and Caffeine
Taking high doses of caffeine (5 mg per kg body weight per day) at the same time as creatine negates the ergogenic (performance-enhancing) effect of creatine. Small amounts of caffeine (e.g., 1-2 cups of coffee) appear not to negatively influence creatine’s effects.