Creatine is a nitrogenous organic acid found in vertebrates.
About 95% of the creatine in the body is in skeletal muscle cells. These cells can store more creatine than what you normally get from your daily diet and is synthesized by the body. By supplementing your diet with creatine, your muscles retain more creatine. Creatine in a daily dose of at least 3 g has been scientifically proven to improve performance in successive sets of short-term, high-intensity exercise such as strength training and interval cardio*. Typically, creatine saturation in the muscles will have increased significantly in 30 days.
*These statements are scientifically proven by the European Food Safety Authority (EFSA) and approved by the European Commission (EC).
It has been scientifically proven that a daily dose of at least 3 grams improves performance in the short term during high-intensity training such as strength training.
With creatine in capsules, “slow loading” is recommended: take 2x3 capsules per day on an empty stomach with sufficient fluids, especially before and after training, preferably with simple carbohydrates.