What is creatine?
Creatine is a naturally occurring compound found in the body and in foods such as meat and fish. It helps replenish the energy your muscles use during short, high-intensity efforts like lifting, sprinting and repeated bursts of exercise.
What does creatine actually do?
Creatine helps increase your muscles’ stores of phosphocreatine, which supports the rapid production of energy during high-intensity exercise. When taken consistently alongside resistance training, creatine can support improvements in strength, power and training performance.
Is creatine just for bodybuilders?
Not at all. Creatine is widely used across strength training, functional fitness and sport.
Will creatine make me bulky or gain weight?
Creatine itself doesn't suddenly make you bulky. It can increase water stored inside the muscle, particularly when you first start taking it, and over time it can support greater gains in lean mass when combined with resistance training. That's different from gaining body fat.
How much creatine should I take?
PranaOn Creatine provides 3g of creatine monohydrate per serve. Take it consistently each day according to the directions on pack. Consistency matters more than taking it at a particular time.
Do I need to load creatine?
No. A loading phase can saturate muscle creatine stores more quickly, but it isn't necessary. Taking creatine consistently each day will increase stores over time.
When is the best time to take creatine?
There's no magic time. Morning, pre-workout, post-workout or with a meal can all work - the most important thing is taking it consistently.
Do I take creatine on rest days?
Yes. Creatine works by maintaining elevated muscle creatine stores, so it's generally taken consistently on both training and rest days.
