THORFIT CREATINE MONOHYDRATE

How to Use:

Daily Dose:
5g (1 teaspoon) daily, every day—even on rest days.

Timing:
Timing doesn't matter much. Take it when convenient:

• Post-workout with protein shake (most popular)
• Pre-workout for some extra pump
• With breakfast for simplicity
• Before bed with casein (muscle protection overnight)

Mixing:
Add to:

• Protein shakes
• Pre-workout drinks
• Juice or water
• Coffee or tea
• Any beverage (it's unflavored)

Loading Phase (Optional):
You can load with 20g/day (4 servings) for 5-7 days to saturate muscles faster, then maintain with 5g/day. Or simply start with 5g/day—you'll reach saturation in 3-4 weeks.

Consistency is Key:
Creatine works by saturating your muscles over time. Take it daily for best results.

150GRMS Pure Creatine Monohydrate - Unflavoured, but so good for you

WEEK 1: Muscles begin storing creatine and holding more water—expect 1-3 lbs weight gain and slightly fuller muscles.

WEEK 2: Strength jumps 5-10% on major lifts, you'll get 1-3 extra reps, and recovery between sets improves noticeably.

WEEK 3: Muscle saturation reaches 70-80%, training intensity peaks, and mental clarity during workouts sharpens significantly.

WEEK 4: Full muscle saturation achieved—maximum ATP production, consistent strength gains, and muscles look visibly fuller and denser.

WEEK 6: Body composition shifts become visible with 2-4 lbs of lean muscle added, and you're setting PRs regularly.

WEEK 8: Your "new normal" is established—permanently elevated strength, faster recovery, improved cognitive function, and sustained muscle fullness.

WEEK 12+: Continued progressive gains with long-term benefits for muscle preservation, brain health, and cellular energy—this is now who you are.

✅ Safe for healthy adults - No adverse effects in clinical studies up to 5+ years
✅ Not a steroid or hormone - Completely natural compound found in food
✅ No cycling required - Safe for continuous daily use
✅ Drug-free and legal - Approved for use in all sports
✅ Well-tolerated - Minimal side effects when used correctly

• Creatine monohydrate increases muscle performance during short-duration, high-intensity exercises such as weightlifting and sprinting.​

• Most scientific studies and sports nutrition experts agree that creatine monohydrate is the safest and best-supported form of creatine, with extensive evidence of effectiveness.​

• Supplementation with creatine monohydrate typically enhances muscle strength, size, and power; gains in performance are usually about 5–10% for strength.​

• The recommended daily dose is 3–5 grams; this level is considered safe for healthy adults, with few side effects aside from possible weight gain from water retention.​

• About 99% of ingested creatine monohydrate is absorbed or excreted; it also supports cognitive functions and may help with memory, especially as part of active aging.​

These facts are grounded in well-respected health sources and provide a foundation for creatine monohydrate use in nutrition and supplementation for physical performance and wellness.