Key Health Benefits

Benefits	Research Paper Link
Improve Exercise Performance	Click Here
Support Antioxidant Activity	Click Here
Support Cognitive Health	Click Here

Dosage Recommendation

Goal	Stack
Loading Phase (optional)	5 g, 4 times/day (20 g/day) for 5–7 days
Maintenance Phase	3–5 g once daily post workout or with a carb-rich meal
Strength & Muscle Gain	5 g creatine + 25 g whey protein post workout
Cognitive Support	3–5 g creatine with breakfast

Supplement Facts

NUTRITIONAL INFORMATION
Serving Size: 1 scoop (3g)
	Units	Amt Per Serving	Amt. per Serving  100g	% RDA
Creatine Monohydrate	g	3	100 mg	**
Fructooligosaccharide	mg	10	333.3 mg	**
Ingredients: Creatine Monohydrate, Fructooligosaccharide.

When Will I See Results?

Goal	Expected Timeline
Power & Strength Gains	7–14 days (faster with loading phase)
Muscle Mass Increase	2–4 weeks with consistent resistance training
Cognitive Benefits	1–2 weeks, especially under fatigue or sleep deprivation
Recovery & Reduced Soreness	1–2 weeks after intense training

How to Maximise Results

Goal	Stack
Muscle Growth	Creatine + Whey Protein + Resistance Training
Strength Gains	Creatine + Beta-Alanine + Pre-workout Nutrition
Faster Recovery	Creatine + BCAAs + Antioxidant-rich foods (e.g., berries)
Brain Function (Men)	Creatine + Omega-3 + Hydration + Sleep Optimization

What to Avoid

Substance	Reason to Avoid	Spacing Tip
Caffeine (in excess)	May blunt creatine’s effects on muscle gains if taken simultaneously	Separate caffeine intake by 1–2 hours if concerned
Dehydration	Creatine draws water into muscles—dehydration may cause cramps or discomfort	Ensure adequate water intake (2–3 liters/day)
Alcohol	Counteracts performance and hydration benefits of creatine	Avoid alcohol especially around training sessions

Third Party NABL Lab Report

Third Party NABL Lab Report for Creatine Monohydrate :

 

Click here to view the report