Creatine monohydrate is one of the most popular sport supplements. There is a lot of scientific evidence that supports the consumption of these products, which have results that are visible in the short-term.

Improves sport performance and resistance

Increases muscle mass

Favors recovery after training or competition

Increased reserves of creatine and phosphate in muscles

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Optimum consumption of creatine requires a loading phase (200 mg/kg/day) that can last from 3 to 15 days. After the loading phase, the dose of creatine must be reduced (50 mg/kg/day) with the purpose of maintaining the levels of creatine.

As a supplementary diet and on non-training days, take 5 grams of creatine (1 teaspoon) dissolved in water or juice on an empty stomach, 30 or 50 minutes before training and 5 grams after training or as indicated by your nutritionist.