How to use creatine, whey and daily essentials

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How to use it.

Per product, in a few lines. No schedules, no loading phases, no fuss.

How much. One level scoop of five grams a day.
When. Does not matter. Before or after training, in water, milk or coffee. Rest days too.
How long. Keep going every day. After about four weeks your muscles are saturated and you will know whether it does anything for you.
Note. A loading phase of twenty grams a day is not needed. It only gives you stomach ache. Drink enough water.

How much. One scoop of thirty grams, which is 24 grams of protein.
When. On a day you fall short on protein. For most people that is after training or at breakfast.
How. Shaking it in water is quickest, milk tastes fuller. Stirring it through oats or yoghurt works too.
Note. Unflavoured means bland in water. Add cocoa, cinnamon or half a banana yourself.

How much. One capsule a day.
When. With a meal that has some fat in it. Vitamin D3 is absorbed better that way.
How long. All year is fine, but October to April is when it matters most. That is when there is too little sun.
Note. Do not take more than the recommended daily dose.

Filling. Liquid first, powder second. The other way around it clumps at the bottom.
Shaking. Ten seconds is enough.
Cleaning. Rinse it straight away. Leave it standing with whey in it and you will smell that the next day.

Two versions. Extreme is the regular one, with caffeine and beta-alanine. No Caffeine is the same build without the caffeine, for training in the evening.
How much. One scoop in 300 ml of water. Start with half a scoop so you know how you react to it.
When. Twenty to thirty minutes before training, only on the days you need it.
What time. Not after about four in the afternoon. Caffeine stays in your system for five to six hours and sleep does more for you than a pre-workout.
Watch out. The tingling on your skin comes from beta-alanine. It is harmless and passes on its own. Do not stack it with coffee or energy drinks, and do not use it if you are pregnant, breastfeeding or under eighteen.