Creatine Monohydrate (Micronised) 200 mesh In Stock

For best results, take creatine post-workout and stack with a carbohydrate source, such as maltodextrin or dextrose, in a 4:1 ratio (Carbs to Creatine). Research by the Journal of the International Society of Sports Nutrition indicates that this is the best time to supplement, likely due to depletion that occurs during exercise.

Creatine may be loaded for the first ten days, providing around 20 grams daily supplemented with a carbohydrate source. Once the ten day period is complete and muscle levels are optimised, reduce to a maintenance dosage of around 3-10 grams, depending on your body size, muscle mass, exercise frequency and diet.

Obviously, more muscle, a larger body and greater frequency of training require a higher dosage, as do vegan diets, perhaps up to 10 grams daily. However, smaller bodies with less intense exercise and high meat (contains creatine) intakes will require a lower daily maintenance dose.