Ingredients:

Pure creatine monohydrate.

 

Serving size:

5g 1 heaped teaspoon

 

Directions for use:

 

Loading Phase:

For 5 days take 30 grams of Creatine a day. This dosage should be divided into 3 to 4 daily dosages.

 

Maintenance Phase:

For 8 weeks 5 grams every day 10 grams on training day 5 grams 15 min before training and 5 grams straight after training session,

 

Wash out Phase:

Take 2-3 weeks off then restart cycle.

 

 

Creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine.