The Vitamin Company Pure Micronized Creatine Powder Creatine Monohydrate 250 gm, 83 Servings, Boosts Athletic Performance | Muscle Repair & Recovery | Fuels Muscles | Provides Energy Support for Heavy Workout | Unflavoured

💪 Top Benefits of Creatine Monohydrate Powder
1️⃣ Increases Muscle Strength & Power

Helps produce more ATP (energy) during high-intensity exercises

Boosts explosive strength in workouts like weightlifting, sprinting, HIIT, etc.
✅ Proven benefit for athletes and gym-goers

2️⃣ Supports Lean Muscle Growth (Hypertrophy)

Improves training performance, leading to better results

Helps muscles retain water, making them look fuller

May support muscle protein synthesis

3️⃣ Speeds Up Recovery

Reduces muscle soreness after intense workouts

Helps muscles recover faster between sets or training days

4️⃣ Improves Exercise Performance

Enhances endurance during short bursts of intense activity

Increases reps, sets, or workload in gym

Helps you train harder and longer

5️⃣ Supports Brain Health & Cognitive Function

Creatine also fuels the brain — may help with mental fatigue, focus, and alertness

Studied for benefits in stress, memory, and mood support

🥄 Recommended Usage of Creatine Powder (250g Pack)
⚖️ 1. Serving Size

3 to 5 grams per day is the standard dosage.

Use a kitchen scale or the scoop provided (if accurate).

📆 2. Two Common Methods of Usage:
✅ Option A: Regular Use (No Loading Phase)

Take 3–5g daily, consistently.

Takes ~3–4 weeks to saturate muscles.

Easiest and safest for beginners.

🔁 Option B: With Loading Phase

Day 1–5: Take 20g per day, split into 4 doses (5g x 4 times/day).

Day 6 onward: Switch to 3–5g daily (maintenance).

Saturates muscles faster (within a week).

⚠️ Loading is optional — not necessary for results if you’re consistent.

🕒 3. Best Time to Take Creatine

Anytime daily, but most effective post-workout, especially with a carb/protein meal.

Non-training days: Take at same time daily (e.g., morning).

💧 4. How to Take

Mix 3–5g in:

Water (warm is better for dissolving)

Fruit juice (optional — helps insulin response)

Protein shake (post-workout)

Stay hydrated — aim for at least 3 liters of water/day when using creatine.

📦 5. 250g Pack Usage Breakdown

At 5g/day → 250g will last for 50 days

At 3g/day → 250g will last for ~83 days

⚠️ 6. Safety Tips

No need to cycle off (creatine is safe for long-term use).

Don’t exceed 10g/day unless under trainer/specialist guidance.

Not recommended for people with kidney issues without doctor’s advice.