Taking creatine, even in the short term, significantly increases your strength, endurance, concentration and recovery. Creatine also helps support your immune system. Creatine is naturally found in your muscle tissue and is a vital part of the energy cycle for anaerobic muscle contraction. Your body makes its own Creatine, and you also consume it from red meat and some types of fish.

*Key benefits**

• Increases strength and power
• Allows your muscles to store more energy
• Improves recovery time
• Boosts protein synthesis and lean muscle mass
• Increases body weight
• Stacks well with the ultimate pre workout supplement, Cobra Labs The Curse!

Directions
Mix one level teaspoon (5 grams) with a caffeine-free drink such as water, juice or your Eat Me whey protein shake and drink immediately. Use 1–2 times daily. Drink plenty of water each day, particularly if you use a loading phase.

After 8 weeks of continued use take one week off and start the period again. Your creatine drink should always be prepared fresh and consumed that same day, as creatine does not remain stable in fluids for long periods.

For muscle building results, stack with 100% Whey, Casein Protein, Beta Alanine and Glutamine.

Loading phases
High daily doses over a short period quickly raise creatine levels in your body and often produce fast results, including a significant increase in strength. The benefits of loading are often debated by athletes, but studies have shown that after a four week period, creatine levels in the body are almost identical between those who used a loading phase followed by a maintenance phase, and those who simply consumed a set dosage each day.

Load with one serve, four times a day spaced out over the day for the first five days. Follow this with a maintenance phase of 5 grams, twice per day. On workout days, take creatine 30 minutes prior to and 30 minutes after your workout.

NOTE: Formulated supplementary sports food. Not to be used as a sole source of nutrition. Should be eaten in conjunction with a nutritious diet & appropriate physical training or exercise programme. Not suitable for children under 15 years of age or pregnant women: Should only be used under medical or Dietetic supervision.