Creatine is a protein produced by the body from 3 different amino acids: L-arginine, glycine and L-methionine. In addition, it is an energy-rich substance found mainly in skeletal muscle and, to a lesser extent, in brain and nerve cells. When absorbed by the body, it is converted to creatine phosphate, which accelerates the reproduction of ATP, the body's energy source. The energy supply during the first few seconds of an explosive effort is significantly increased. Creatine is widely used in sports where short, powerful efforts are required, such as sprinting, weightlifting, soccer, basketball,... Taking creatine can lead to a weight gain due to a greater storage of water by the body. Therefore, it is very important to drink enough when taking creatine.
Add a bit of carbs to the water when you stirr the creatine. It will improve the uptake a lot!
Take 3 to 5 grams daily with a large glass of water