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A simple step-by-step plan Take creatine daily: use 5 grams of NutraBio creatine monohydrate per day to support phosphocreatine stores and high-intensity sets

Ideally, we spread the dose throughout the day For example, during the 30g days I would take 2 heaped teaspoons (10g) in a 8 ounce/240 ml glass of water before breakfast, lunch and dinner i.e

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