Creatine

Creatine monohydrate is a useful supplement to support short, intense efforts and progress in bodybuilding. The current protocol is based on a daily intake of 3 to 5 g of monohydrate, including on rest days. Follow the serving size indicated on your product: for the Doppelherz presented here, the instructions provide 3.5 g of powder, providing 3 g of creatine, mixed with 150 ml of water.

Choose an easy time to keep, like a meal. Without a loading phase, muscle reserves gradually increase over a few weeks; there is no need to cycle. An initial increase in weight may come from water associated with muscle and does not correspond to as much fat gained. Creatine complements training and a suitable diet. If you have kidney disease, seek medical advice before starting.