Carbohydrates

of which is sugar

Total Fat

of which is saturated fat

Loading Phase: (Optional)
For the first 5 days, take 20g Creatine Monohydrate daily, which equals 1 scoop (5g) four times a day. Mix each scoop with 150-200ml of water, fruit juice, your preferred sports drink, or a protein shake.

Maintenance Phase:

After 5 consecutive days of loading, reduce the dosage to 5-10g daily. This equals 1 scoop (5g) once or twice a day. Mix each scoop with 150-200ml of water, fruit juice, your preferred sports drink, or a protein shake.