All Stars Creatine Monohydrate 500g

Due to its ability to create ATP (your cells' most basic form of energy), Creatine is mainly used in sports nutrition to increase energy and exercise performance which leads to increased muscle growth and greater strength. It is also used for muscle cramps, fatigue and research is underway for use in certain neurological conditions.

Typical dose range for Creatine Monohydrate is 3g to 5g daily. Some sources suggest taking a loading dose for 5-7 days (instead of once per day, take three times a day). However, this step is optional and most likely does not make a significant difference. Some people may experience unpleasant gut cramps and water retention from taking too much creatine during loading. If you forget to take a dose, don't sweat, as creatine accumulates in the muscles and most likely wouldn't impact your gain

On non-workout days you can take Creatine anytime. On workout days, you can take it 30 minutes before, during, or 30 minutes after your workout. If taken before and during your workout, it will provide you with an energy and strength boost (which is why it's commonly included in pre-workouts and intra-workouts). And when taken after workouts, creatine will speed up recovery and have a better effect at increasing muscle mass than when taken before workouts. That's why there's no "best time to take creatine" as it depends on the individual.

Creatine may cause swelling of muscles, muscle cramps and stomach upset especially at higher doses, but these side effects are generally mild and uncommon. People with kidney disease, high blood pressure or prone to oedema (heart failure patients) probably should consult their physicians before consuming creatine.

While some forms of Creatine have better solubility, such as Creatine Hydrochloride, Creatine Monohydrate remains the most researched and science-backed form. Some people may prefer a newer form of creatine that offers better absorption but at the cost of being more expensive and lack of research studies done.