Creatine is a natural substance found in the human body. It is essential to life, and the average adult has 80 - 130 grams of creatine in his or her body.
Creatine plays a vital role in transporting energy within each of the body’s trillions of cells – in skeletal muscles, the heart, brain and other organs. As well as acting as an energy carrier, creatine almost certainly has other benefits that scientists do not yet fully understand. Many researchers believe creatine is important for the function of organs including the brain, and for general health. It also improves performance and aids recovery in both training and competition.
Taking creatine, even in the short term, may significantly increase your strength, endurance, concentration and recovery. Creatine may also help support your immune system.
Take 3–5 grams of creatine monohydrate daily to replace what your body uses every day. You can personalize the rate within the range provided based on your size, muscle mass and activity level. Creatine can be used at any time of day, but you may benefit from taking the product immediately after exercise or in the morning. A loading phase is not required. However, if you would like to quickly build up levels of creatine your body, you may follow the loading phase:
Load with one serve, four times a day spaced out over the day for the first five days. Follow this with a maintenance phase of 5 grams, twice per day. On workout days, take creatine 30 minutes prior to and 30 minutes after your workout.