How to use creatine monohydrate?
Recommended dosages:
The beneficial effect is achieved with 3 g of creatine per day. This dose can be taken:
- in a glass of water,
- in a smoothie,
- or directly mixed into a post-workout drink.
When to take creatine:
Creatine can be consumed:
- before exercise,
- after training,
- or at the most convenient time of day, depending on your personal routine.
It can be used continuously or in cycles of several weeks according to your personal goals, always within the framework of an active lifestyle.
Creatine and carbohydrates: a useful combination
Consuming creatine with a source of carbohydrates can facilitate its uptake by the body, especially around workouts. This combination can naturally come from:
- fruit juice,
- a shake containing carbohydrates,
- a balanced snack.
The goal is simply to support creatine within a coherent nutritional routine, adapted to your daily energy needs.
Usage advice:
The beneficial effect is obtained with a daily intake of 3 g of creatine combined with very intense physical exercise. For practical use, mix 3 to 6 g per day in water or fruit juice before exercise for a maximum of 4 weeks. Do not exceed this amount.
