Creatine MONOHYDRATE is the most effective legal nutritional supplement today for gaining muscle mass and increasing strength. It is a hit especially in strength sports ...Read more
Creatine MONOHYDRATE is the most effective legal nutritional supplement today for gaining muscle mass and increasing strength. It is a hit especially in strength sports like bodybuilding. It helps to create higher ATP stores in the muscle and thus provides more energy for higher performance. It directly promotes muscle protein synthesis and increase in muscle cell volume and muscle mass growth.
Supplementing with Creatine makes the muscles of the whole body harder and fuller, more repetitions can be achieved during training. Also, the effect of pumping up the muscles during exercise increases considerably.
The recommended duration of use is 8 weeks consecutively followed by a break of several weeks. Individual doses of creatine should not be less than 3 - 5 g. It is advisable to take creatine in a total daily dose of 15 - 20 g for the first 5 days, spread throughout the day, e.g. 5 g of creatine 3 - 4 times a day. During this "saturation phase" the muscles fill up with creatine, after which only "maintenance" doses are taken, which are usually 5 g per day (at a weight of 60 - 80 kg). One heaped teaspoon contains about 5 g of creatine.
Creatine intake is most important at the end of training or immediately after training. It is then advisable to take advantage of the "energy hunger" of the exhausted muscles to absorb as much energy reserves as possible.
The effect of creatine can be seen after just a few days of use.
The simultaneous use of L-carnitine is also advantageous, especially during reduction diets. Excessive intake of caffeine from coffee or other beverages has a negative effect on creatine monohydrate - its availability decreases and creatine begins to be excreted from the muscles to a greater extent.
| Energy value | 1512 kJ/360 kcal |
| creatine monohydrate | 99,5 % |
