Micronised Creatine Monohydrate provides the purest form of Creatine Monohydrate available. Creatine Monohydrate helps provide the key to improved muscle strength and power. Creatine promotes the formation of ATP (Adenosine Triphosphate) the body’s essential source of cellular energy. ATP is vital for instant and sustained energy. A depletion of muscular Creatine can lead to reduced muscle power and rapid onset of fatigue. Studies show Creatine supplementation increases total muscle Creatine stores. Therefore supplementing with Micronised Creatine can help maximise energy production and improve overall performance. Bottle size: 500g Powder Active Ingredients Per 100g Energy Nil Carbohydrate Nil Protein Nil Fat Nil Pure Pharmaceutical Grade Micronised Creatine Monohydrate Recommended Use Serving Size: 5g Loading Phase: One teaspoon (5g) 1- 4 times daily for 6 days. Maintenance Phase: One teaspoon (5g) daily. Add to 120ml of water. For optimal results combine with a high glycaemic carbohydrate or Balance Ribose. Stir and serve. Creatine is best taken before workouts to enhance performance and after workouts to improve recovery. This product should be used with a programme of controlled resistance exercise and a balanced nutritious diet containing protein and energy from carbohydrates and fats. Precautions / Contra-indications Since the original work done on Creatine supplementation at the Karolinska Institute in Sweden, there have been many studies confirming its safety, when used in the recommended dosage levels. Few side effects have been reported but they include; upset stomach, muscle cramping, diarrhoea and dehydration. Drinking plenty of water when taking Creatine can minimize most of these side effects. Creatine has no effect on hormone levels.