Creatine monohydrate from Gold Nutrition is a dietary supplement suitable for: Promote the increase of lean muscle mass. Increase sprint strength and power and jumping ability. Longer workouts and less fatigue (due to decreased lactic acid buildup). Faster recoveries between workouts. Sports that require short, rapid bursts of energy, such as soccer, handball, rugby, basketball, hockey, sprinters, hurdlers, swimmers, weightlifters, bodybuilders, martial arts, and others. Creatine increases physical performance during repeated, short-duration, high-intensity exercise. Take 1 serving (3g) daily for a maximum continuous period of 8-10 weeks, after which a break of at least 3-4 weeks should be taken before continuing. it should be taken every day. on training days, it should be taken after training; on other days, it can be taken at any time of day. the loading phase can be carried out separately or with 4 servings per day for 5 days. to prepare 1 serving, add 1 1/2 teaspoons (3g) to 150ml of water, mix well, and drink. do not exceed the recommended daily dose. May contain traces of soy, milk, nuts, sesame, and sulfites. Not recommended for people with kidney failure. Food supplements should not be used as a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of young children. Store in a cool, dry place.