Who can benefit from creatine? Creatine can benefit all of us because we all work with our muscles all the time. However, athletes, in particular, are perhaps the ones who would derive the greatest benefit from a creatine boost, as they are the ones aiming for the best possible performance. It has, in particular, been demonstrated that athletes who expend energy in short intensive bursts benefit greatly from creatine. Ice hockey, football, handball, sprinting up to 1000 m and all types of power sports/bodybuilding and mountaineering, etc, are typical examples of this. But it is also quite likely that athletes in typical fitness sports would benefit from extra amounts of creatine. There is also everything to suggest that it would have a beneficial effect on animals, such as horses in equestrian sports, because their muscles also contain creatine phosphate.

How should creatine be taken? Active athletes should start off with a dose of 4x5 grams of powder per day for the first 4-5 days. After that only a 5-gram maintenance dose 2-3 times a week needs to be taken. Before important competitions a top-up dose of 20 grams per day can be taken for a period of three days, but no more often than once a month. Creatine is odorless and tasteless and dissolves easily in all types of drinks, including sports drinks.