Energy balance

Creatine monohydrate supplementation (loading phase of ~20g/day for 5-7 days followed by maintenance of 3-5g/day) increases intramuscular creatine stores by ~30% and enhances performance in high-intensity exercise lasting less than 150 seconds.

Load with 20g of creatine monohydrate daily (split into 4 doses) for 5-7 days, then switch to 3-5g daily. Take it with a meal containing protein and carbs for better absorption. Expect a 1-2kg weight gain from water retention, which is normal. This will improve your performance in short, high-intensity efforts like sprinting or weightlifting.