Creatine

The ‘loading phase’ with creatine helps to build up the creatine reserves in your muscles more quickly. This is achieved by ingesting a higher dosage of creatine during the first 5 to 7 days of use (usually 20 grams per day, spread over 4 intakes). This ensures that the muscles rapidly become saturated with creatine, so that you can enjoy its benefits – such as increased strength/power and better performance in short and intensive physical activities – at a faster than normal rate. After the loading phase, the dosage is reduced to 5 grams per day to keep the concentration of creatine at the optimal level. This is known as the ‘maintenance phase’.

Supplements like creatine support the rapid production of ATP, which contributes to an increase in muscle power and explosivity. These supplements therefore boost the energy supply during short periods of intense effort, as is the case with sprinting or power training.

The combination of, for example, creatine, beta alanine en citrulline can have a synergistic effect. This will allow you to benefit simultaneously from greater strength, less acidification and improved blood circulation during your training.

By improving blood circulation (citrulline) and energy supply (creatine), supplements are able to accelerate muscle recovery. Less muscle pain and faster muscle recuperation make possible a higher frequency of training.