How do you choose the right creatine supplement?

When choosing a creatine supplement, it's worth considering not only the type of creatine but also how convenient it is to use every day. Some people prefer powders, others choose capsules, while pre-portioned sachets are a practical option if you want to avoid measuring scoops or need something easy to take on the go. The best creatine supplement is usually the one you'll use consistently.

How much creatine should you take per day?

The beneficial effect of creatine on physical performance is achieved with a daily intake of at least 3 g of creatine. Most products provide 3–5 g per daily serving, with 5 g being one of the most commonly used amounts in sports nutrition. Always follow the recommended serving provided with your product.

Capsules, powder or sachets – which is the better choice?

All forms provide the same active ingredient – the main difference is convenience. Capsules are easy to take with you, but because of the amount of creatine needed, they are often quite large or several capsules may be required per serving. Powder needs to be measured, while single-serving sachets provide a pre-measured dose that's ready to use.

Is flavoured creatine worth choosing?

If you usually mix creatine with water, a flavoured option may be more enjoyable to drink every day. Unflavoured creatine offers greater flexibility, as it can easily be mixed into smoothies, juices, or other drinks. When choosing, consider not only the flavour but also the amount of creatine per serving.

Do you need a measuring scoop?

Not necessarily. Creatine powder is often supplied with a measuring scoop, but you can also choose pre-portioned servings, such as single-use sachets. They're especially convenient for travelling, taking to the gym, or simply making sure you get the same amount every time.

When is the best time to take creatine?

Consistency matters more than timing. Creatine can be taken before or after training, or at any other convenient time of day. The most important thing is to consume the recommended daily serving consistently.

Should you take creatine on rest days?

Yes. Creatine is generally intended for daily use, whether you train that day or not. Consistent daily intake helps maintain creatine stores in the muscles.