Creatine 200 g

For adults who exercise short, high-intensity repetitions (sprints, strength training). Health claim approved by EFSA:“Creatine increases physical performance in consecutive, short-duration, high-intensity bouts of exercise”; as a prerequisite3 g/day This product is100% creatine monohydrate, additive-free and suitable for vegetarians.

Both work. Typical options:

•Charge:~20 g/day divided over 5–7 days →maintenance3–5 g/day.

•Without charging: 3–5 g/day continually;full saturation of muscle stores just slower. ISSN reviews keep creatine monohydrate as the best studied and safest form. Follow the “Instructions for Use” on the page.

Regularity is more important than exact timing.Several reviews suggest that the primary factor is daily intake, even though taking near the exercise (before/after) is a practical way. Carbohydrate/protein with the intake can promotes creatine absorption intramuscularly.

The most common disadvantage is fluid retention(weight gain), sometimes GI symptoms in large single doses. In healthy adults long-term use does not show impair kidney function (serum creatinine can be elevated without actual kidney damage). If you have kidney disease or limited hydration, talk to a professional; make sure you drink enough water.

Creatine is not on the WADA banned list., but supplements always have contamination risk→ favo r reliable, tested products. Caffeine and there is no clear evidence for the combined use of creatine about the harmful “backlash”; use together if it suits your stomach and sleep (separately during the day if necessary).