MMA Forum

ive just bought a tub of nutrisport pure pharmaceutical grade creatine powder , directions for use are a bit crap all it says is the doseage and dissolve in hot water , how much water should i mix with it (4 gramms of creatine) and when should i take it ????
thanks for any in sight

Hot water? Is it a flavoured drink or pure white creatine? If pure then stick it with your protein shake 5g before workout, 5g after and do this consistently. On rest days in protein shake twice a day. If you dont have protein shakes, get some. Ill recommend good ones. ALL athletes, sportsmen and training individuals short supplement with protein. All pros do! If your creatine is a flavoured drink then follow dosage instructions and experiment with water quantity that suits you bud.

As above really,
I take monohydrate about 7ish g a day (a heaped scoop, and the scoop is 5g) in my protein shake, i take mine postworkout. On rest days i take it at the same time as workouts