Take 3–5 g creatine monohydrate once per day. Loading is optional. Habits and daily intake matter more than exact timing.
What creatine supports
- High-intensity performance and power
- Support for consistent training routines
- Convenient daily habit in coffee, water or shakes
How to dose
- Daily: 3–5 g once per day.
- Optional loading: 20 g per day split into 4 doses for 5–7 days, then 3–5 g daily.
Timing
- Training days: before or after both work.
- Rest days: any time with a meal or drink you never miss.
Comfort tips
- Stir into a full glass of water or your usual drink.
- Stay consistent for several weeks before judging results.
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