For anyone who participates in high-intensity sports such as football, basketball, bodybuilding, fitness, athletics, and many more.

Take 5 grams daily mixed with water, juice (excluding citrus), or an isotonic drink. The amount can be adjusted individually based on the person's weight, muscle mass, and activity level.

It can be taken at any time of day, although ideally it should be taken in the morning or immediately after training.

It can be taken at any time of day, although ideally it should be taken in the morning or immediately after training.

It is carried out for 5 to 7 days with an intake of up to 20g/day (depending on the person's muscle mass), divided into 4 doses per day. Afterwards, in the maintenance phase, 3-5g/day is ingested in a single dose.

Slow loading protocol: The results are similar to the fast loading protocol. 3-5 g/day are ingested in a single dose.

The peak of blood creatine occurs within an hour of ingestion, so the optimal time will depend on the type of training:

– Short, intense strength training sessions: take it along with a sports drink containing 6-8% carbohydrates just before training.

– Endurance training for strength or specific speed applied to a sport: before and during training along with a sports drink with 6-8% carbohydrates.

– Aerobic endurance training: take it at the end of the training along with carbohydrates.