Marchon - Creatine

unflavoured Creatine Monohydrate

PER 5G SERVING:
Energy kcal 0
Protein 0.0g
Carbohydrates 0.0g
Fat 0.0g
Fibre 0.0g

When to take

On workout days taking creatine shortly before or after your workout may be most beneficial. Some studies suggest taking it post-workout may be slightly better but the difference is minimal.

On rest days the timing is less important on non-workout days. Taking it with a meal may help with absorption and reduce some of the potential digestive issues some people experience.

However, the timing doesn’t matter in the grand scheme of things, just be consistent with supplementation.

Protocols

Loading vs. Non-loading protocol:

With a loading protocol (20-25g per day for 5-7 days), you may start experiencing benefits after about 7 days when your muscles become fully saturated with creatine.
With a non-loading protocol (5g per day), it typically takes 2-3 weeks to reach full muscle saturation and start seeing benefits.
A note that a loading period is not necessary. Taking Creatine daily at 5g a day will allow you to see results.