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Zuletzt aktualisiert am 23.09.2026
Creatine is one of the best-researched dietary supplements - and for good reason. As a fitness enthusiast, it is almost a must, but even as a beginner, you should learn about this substance and consider incorporating it into your routines. Why? Because there are hardly any relevant disadvantages and it is used by many athletes. Read everything here about taking creatine - and what else you need to know about it.
First of all: What is creatine?
Creatine is a dietary supplement, but a completely natural one - and it is even found in the body, without you having to take it additionally. It plays an important role in supplying the muscles with energy and is naturally present there - especially during short, intense exertion such as strength training or sprinting. You can read more about what creatine actually is in our article "What is creatine?"
For athletes and active people, taking creatine correctly is therefore important because it is stored in muscle cells. Whether you want to become stronger, faster, or more enduring: Many athletes use creatine as a supplement to their training.
If you are interested in using creatine, I recommend our article "What does creatine do?". We take a closer look at the subject there!
First tips for taking creatine
One of the most frequently asked questions: How do you take creatine - as capsules or powder? Both options have their advantages and disadvantages - surprise - and, as is so often the case, there is no right or wrong answer here. It's best to simply try both and then choose the option that suits you and your lifestyle.
Taking creatine powder
The powder form is the most popular choice among athletes because it is flexible and more cost-effective. You can simply mix it into water, juice, or a protein shake. Smoothies, Pancakes or Chia pudding You can mix it with that - the options are varied. Make sure the powder dissolves completely to make it easier to absorb. Especially in water or juice, it is naturally not as tasty when small lumps form. A practical option is to combine creatine with a carbohydrate-containing drink directly after training.
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Taking creatine capsules
Capsules are a practical alternative, especially if you are often on the go and don't want to handle powder or avoid the taste of creatine powder. They are easy to dose and require no additional preparation.
No matter which form of creatine intake you choose: always make sure to drink enough water! Taking creatine is associated with water retention in the muscles, so your body's water requirements also increase.
Creatine intake and dosage
We've clarified when and what - but how much creatine should it be? The optimal creatine dosage depends on your individual goals and circumstances. As a rule, a daily amount of 3 to 5 grams of Creatine Monohydrate is recommended.
If you're in a particular hurry, taking creatine as part of a loading phase is also often recommended. If you want to try this, you can take 15 to 20 grams of creatine daily for five to seven days, divided into several portions. After that, the standard dose of 3 to 5 grams per day is sufficient to maintain the stores.
It is important to take it regularly (daily!). Studies show that moderate doses are considered safe by experts - excessive amounts, on the other hand, provide no additional benefit and are therefore simply wasted money.
And what about non-training days?
You should definitely also plan to take creatine on non-training days. The reason: Creatine is stored in the muscles and builds up over time, so regular intake makes sense.
When you should plan your creatine intake
Studies show that taking it after training with a meal or shake can be practical. Creatine on an empty stomach is also possible, but may cause stomach discomfort for some people. Ultimately, the time of day is not really important - morning, noon, or evening: anything is possible.
More tips on when to take it can be found here!
Daily use - or breaks?
Some people wonder whether taking it continuously really makes sense, and not just in the case of creatine. In principle, there are two strategies for taking creatine: You can use it as a short-term cycle, but you can also take it continuously. With a cycle, you take creatine for several weeks and then take a longer break. With continuous use, you take the supplement permanently without a break.
Scientific studies have shown that moderate amounts are safe for healthy individuals.
By the way, if you forget to take it once or twice, you don't need to worry. Just take it again tomorrow at the normal dosage!
It's like with diets: No one becomes slim from eating one salad, but just because you eat more cake on your birthday, you won't become overweight either. Consistency is the key.
What does “creatine cycle” mean?
A typical creatine cycle consists of a loading phase of 5 to 7 days at 15–20 grams per day, followed by a maintenance phase in which you take 3–5 grams daily. Such a cycle can last 6–8 weeks. Afterward, many athletes take a break for several weeks before starting again.
What happens when you stop taking creatine?
If you stop taking creatine, your muscle stores will return to their baseline level within about four weeks. For many people, this can be an adjustment. Pay attention to how you feel during this phase.
Women, men, pregnant women: Final important points about taking creatine
Depending on your age or the stage of life you are in, you may wonder whether you are allowed to take creatine at all.
… taking creatine for women and men: To all women: As a woman, you can use it just as well as men.
… taking creatine without exercising: Without training, creatine is used less, as it is primarily stored in connection with muscle activity.
… and from what age can you take creatine? For young athletes under 18, taking it is generally not recommended, as its effects and safety in this age group have not yet been sufficiently studied. Therefore, we cannot make a recommendation about Taking creatine pronounce.
Feel like learning more? Then browse through our blog - from training tips to delicious fitness recipes, you'll find enough material here to satisfy your thirst for knowledge. And of course, we don't just supply you with the best creatine, but also with many other Minerals and the tastiest vegan Protein powderthat we know!
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