Creatine is a substance found in muscle that combines with phosphate to form creatine phosphate. Creatine phosphate reacts with adenosine di-phosphate to regenerate adenosine tri-phosphate (ATP – stored energy) in working muscle. Dietary supplementation of creatine may increase the total creatine and creatine phosphate content of the muscle. ATP's Creatine Monohydrate comes in both 500gm (100 serves) and 1kg (200 serves) sizes for your convenience.
Researchers have found that muscle creatine phosphate levels drop significantly after the performance of a 300 meter run, which lasts 30 to 40 s suggesting that the lack of creatine phosphate may somehow limit performance during intense, short term exercise.
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From most of the studies reviewed, 5g per day seems like the optimal dose to take. It is best taken before your training session and again after the training session if it was a tough one. Taken 30min before a stressful exam or work situation will also help with your brain’s performance.