Creatine is the most studied supplement in the world for performance — and one of the few whose effectiveness is a consensus. Yet many people take it wrong and miss its benefits. Here are the essentials, no fluff.
What is creatine for?
Creatine improves physical performance during successive bursts of short, very intense exercise (sprints, weightlifting sets, explosive efforts). The beneficial effect is obtained with a daily intake of 3 g of creatine. In practice, it helps your muscles regenerate their energy faster between two intense efforts.
What dose should you take?
The answer is simple: 3 to 5 g per day, every day. No need to overcomplicate it. It's consistency over several weeks that saturates your muscle stores and produces results — not the dose on any given day.
Do you need a loading phase?
The famous "loading phase" (20 g/day for 5 to 7 days) saturates the muscles a little faster, but it is not mandatory. By taking 3 to 5 g per day, you reach the same level of saturation in 3 to 4 weeks, with no risk of digestive discomfort. For most people, the single daily dose is more than enough.
When to take it: before or after training?
The timing matters little. What counts is taking it daily and consistently. Choose the moment that helps you not forget: at breakfast, in your snack, or around your session. On rest days too: creatine is taken 365 days a year, not only on training days.
Creatine and water: the tip that changes everything
Creatine draws water into the muscle — that's partly how it works. So remember to stay well hydrated throughout the day. A dose dissolves easily in a large glass of water or juice. Favour a micronised form, which mixes without lumps.
Powder or gummies?
Both work, as long as you hit your 3 g per day. Creatine Monohydrate powder is the most economical and purest option (100% creatine, no additives). Creatine Gummies are perfect if you want an on-the-go dose, no shaker, at the office or when travelling — 3 gummies = 3 g, no more, no less.
Key takeaways
- 3 to 5 g per day, every day, over time.
- Loading phase optional.
- Timing matters little: take it whenever you remember.
- Stay well hydrated and choose a micronised creatine.
At Vitalis, we display a clear dosage with no proprietary blend: you know exactly what you're taking. Discover the full Performance & Muscle range.
Food supplement — does not replace a varied, balanced diet or a healthy lifestyle. Not recommended for those under 18 or for pregnant or breastfeeding women.