Creatine monohydrate is the most common choice for both the first creatine cycle and as an addition in later cycles focused on building muscle mass. Importantly, the human body gets accustomed to the action of specific substances, so that after some time they cease to be as effective as we would like them to be. Creatine monohydrate is also considered one of such substances. Therefore, it should be supplemented in a cyclic way (the average cycle length is about 4-6 weeks), after which a break corresponding at least to the cycle length should be made.


that is recommended for the basic forms of the supplement, which is creatine monohydrate, is the cycle with the loading phase. It allows high muscle saturation with creatine, which leads to a significant increase in both muscle mass and physical strength. It is therefore best to take it in amounts of about 20 g per day for about 10 days. After these 10 days, we change to 10 g per day until the planned end of the cycle.


and more commonly used way of dosing this substance is a cycle without the so-called loading phase. Then, creatine monohydrate is taken in equal portions, in an amount of 10 g per day (divided into two doses of 5 g). Thanks to this, we obtain a constant muscle saturation with creatine, leading to stable and balanced results in the area of building muscles and improving physical abilities.

The best time

to take creatine will be the period before or after training, while eating pre-workout and post-workout meals. This will increase the efficiency and effectiveness of our workouts, which in turn will give much better results. In addition, before starting the exercise, we will ensure a freer flow of energy components and increase energy resources, while improved ATP resynthesis will work in our favour also after the end of the effort. On days off from training, we take creatine monohydrate, also in two doses- 5 g in the morning on an empty stomach and 5 g during the day, before eating a meal.


Trec Nutrition | Protein Isolate and Whey Protein


Protein isolate is one of the most commonly used forms of a protein supplement, whose task is to fill the diet deficiencies and to maintain the optimal protein balance.

read more

New video project powered by Trec Nutrition

How many sets & reps? What should I eat? How to prepare my diet? Which supplements buy? Now all the answers can be found in the videos posted on Ask The Trainer TV.

read more

Which protein supplements to choose?

Basically, protein nutrients are divided into those characterized by rapid absorption time and those with extended or varied absorption time.

read more