These cells can store more Creatine than what you normally get from your daily diet and is synthesized by the body. By supplementing your diet with Creatine, your muscles will retain more Creatine. Creatine in a 3 g daily dose is scientifically proven to increase performance in successive burst of short-term, high intensity exercise like weight training and interval cardio
Divide your bodyweight in kg by 3. That is the total amount of Creatine in grams you should take daily in the “loading phase” (first week of use). After that period, take no more than half of that amount for maintenance. Use on an empty stomach, mainly after training, with simple carbohydrates. Use 400 ml fluid for every serving (5 grams) of Creatine to achieve proper solution. Don’t take more than 10 grams in one sitting, spread out the daily dose!