Creatine is a natural compound found in muscles and brain. It consists of amino acids and helps the body to produce energy, especially during short-term and intense performances. Creatine is obtained in small amounts from food such as meat and fish, but adding it as a dietary supplement can enhance performance.

Creatine increases the muscles' ability to generate energy quickly, which improves performance in short-duration and explosive exercises such as weightlifting and sprinting. In addition, it supports the growth of muscle mass and speeds up recovery.

Creatine is suitable for anyone who wants to improve their performance, increase muscle mass or support recovery. It is especially useful for strength trainers, athletes and gym goers. Creatine is safe even for beginners as long as the instructions for use are followed.

The general recommendation is 3-5 grams of creatine per day. If you are using creatine for the first time, you can consider a 5-7 day loading period where you take 15-20 grams per day and divide it into 3-4 doses. After charging, you move to a maintenance dose of 3–5 grams.

Creatine can be used daily. The recommended dose (3–5 g) can be taken either on training days or on rest days to keep creatine levels in the muscles steady. Regular use is important for long-term benefits.

Creatine can be taken at any time during the day, but it is generally recommended to use it either before or after training with a carbohydrate-rich meal or drink. Creatine is usually mixed with water or a recovery drink.

Creatine is one of the safest and most researched supplements, and potential side effects are often the result of improper use or exceeding recommended dosages. Summarized here are the most common disadvantages and tips to avoid them:

• Stomach problems: Excessive dosage or taking creatine on an empty stomach can cause stomach pains, diarrhea and bloating.
• Muscle cramps: Inadequate hydration when using creatine can increase the risk of muscle cramps.
• Kidney and liver strain: Long-term use of very high doses may strain the kidneys and liver.

Here's how to minimize the possible side effects of creatine:

• Follow the recommended dosage: 3-5 grams per day is sufficient for most people.
• Stay hydrated: Drink plenty of water while taking creatine.
• Start with a lower dose: If stomach upset is a problem, try a lower dose and gradually increase the amount.
• Choose a high-quality product: A pure and reliable creatine preparation is the safest choice.

Most possible harm can be avoided by following the recommended dosage instructions and taking care of adequate hydration.