1. CHOOSE THE RIGHT FORM OF CREATINE

Creatine monohydrate: the most studied, effective, affordable, and easily absorbed.

• Other forms: Creatine HCL, ethyl ester, Kre-Alkalyn (less research, but alternative if digestion is sensitive).
• Choose based on: your budget, goals, and digestive tolerance.

2. FOLLOW THE RECOMMENDED DOSAGES

• Loading phase: 20 g/day in 4 doses for 5–7 days.
• Maintenance phase: 3–5 g/day after loading.
• Avoid overconsumption: possible digestive issues and kidney stress.

3. DO AN INITIAL LOADING PHASE

Accelerates benefits (strength, muscle mass, recovery):

• 20 g/day in 4 doses for 5–7 days.
• Take with carbohydrates to improve absorption.
• Alternative: 3–5 g/day without loading (gentler on the stomach).

4. STAY PROPERLY HYDRATED

• Drink at least 3 liters of water/day, more during training.
• Signs of dehydration: dark urine, dry mouth, fatigue.
• Tips: reusable bottle, add lemon/cucumber, or electrolytes if needed.

5. TAKE CREATINE WITH CARBOHYDRATES

• Simple carbs (banana, grapes, juice) increase insulin and help absorption.
• Best time: after training or with breakfast.
• Example: post-workout smoothie with fruit and creatine.

6. BE CONSISTENT WITH YOUR INTAKE

• Maintains high creatine levels, even on rest days.
• Fixed time: morning or post-workout.
• Dosage: 3–5 g/day in maintenance phase.
• Tip: prepare doses in advance or set reminders.

7. COMBINE CREATINE WITH INTENSE TRAINING

• Exercises: weight training, circuits, sprints, or HIIT.
• Plan: 3–4 sessions/week, varied exercises, gradual progression.
• Recovery: rest, hydration, and proper nutrition.

8. COMPLEMENT WITH A PROTEIN-RICH DIET

• Amount: 1.6–2.2 g/kg body weight/day.
• Sources: lean meats, fish, eggs, dairy, plant proteins, and powders.
• Post-workout: protein shake with creatine or solid protein-rich meal.

9. BE PATIENT AND CONSISTENT

• Progressive effects: weeks to months.
• Process: loading phase → maintenance → long-term results.
• Tracking: log performance, set goals, train with a partner if possible.

10. CONSULT A NUTRITION OR SPORTS EXPERT

• Personalization: based on weight, activity, and goals.
• Optimize results and manage side effects.
• Follow-up adapted to your progress.