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Instant Strength Increased Muscle Mass Extra Endurance Superior Recovery Loading Phase (5-7 Days): Take 20-30 gms (20gms if you are under 90kg, 25 gms if you are 90 - 100kg and 30 gms if you are 100+kg) of creatine in 5 gm does spaced throughout the day. Maintenance (4-6 weeks) Take 10 gms of creatine in 5 gm doses spaced throughout the day for 4-6 weeks. After 6 weeks stop supplementation for 2-4 weeks and start from loading phase again. By 'spiking' insulin levels at the time of taking creatine you can increase its uptake by 160%. This is the best done by consuming creatine with a simple carbohydrate drink such as Ammo. The most important time for creatine consumption is immediately after working out, as muscles are open and hungry for fuel. This aids recovery and helps prevent muscle catabolism. Research has shown Creatine provides increased energy reserves, aids in muscle recovery and tissue growth. Micronised Creatine is a must for all serious athletes.