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Still not sure if creatine is right for you? Then the 300-gram bag is a sensible first step; if you already know it is, go for the 500-gram bag. This creatine monohydrate from OstroVit has a green apple flavor: fresh, slightly tart, and not overly sweet. You can choose between 300 and 500 grams, providing 100 or 166 servings of 3 grams, each containing 2600mg of creatine monohydrate. That’s well over three or five months’ supply if you take one scoop daily.
Green apple is a flavor that works well in sports drinks. It’s tart enough to keep things refreshing, even when you drink it after a tough workout. OstroVit achieves this flavor with flavoring, citric acid, and the sweeteners sucralose and acesulfame K. Sugar is not listed in the ingredients. Dissolve one scoop in 100 to 150ml of water or juice. Apple juice works too, although it does make the drink taste very apple-like. With 100 servings (300 grams), you have just over three months’ supply; with 166 servings (500 grams), you have well over five months.
Creatine has been a staple in sports bags since the 1990s. It is a substance your body also produces naturally and that you get from meat and fish. Most of it is stored in your muscles, largely as phosphocreatine.
Creatine HCl (creatine bound to hydrochloric acid) dissolves more easily, allowing manufacturers to use smaller servings. Kre-Alkalyn is a buffered form that is supposed to remain more stable in the stomach. Sounds smart. But all forms end up as exactly the same creatine in your blood and muscles. The difference is mainly in the price per gram. With this variant, you get 2600mg of creatine monohydrate per serving (one 3-gram scoop). That works out to 2288mg of creatine, as the water molecule is included in the weight.
OstroVit is a Polish brand from Zambrów, in the northeast of the country. The company produces sports nutrition products and supplements and sells them in large parts of Europe. The product range is broad, from protein powders to vitamins, but creatine is one of its core products. The same creatine monohydrate is available in several flavors and sizes, as well as in capsules. This has a practical advantage. If you find a flavor or size that suits you, you don’t have to search again when placing your next order. The label is straightforward. It tells you exactly what is in it, per serving, and includes the conversion to pure creatine. No vague ‘proprietary blends’ or hidden amounts.
Choose your size: 300 grams to get started, or 500 grams if you already know you like the flavor. This green apple creatine monohydrate is therefore ideal for both first-time users and those who want to stock up for months at a time.
The 300-gram bag provides 100 scoops of 3 grams each, while the 500-gram bag provides 166. Small enough to get started with, or large enough to last for months.
Slightly tart due to the citric acid, sweetened with sucralose and acesulfame K. Sugar is not listed in the ingredients.
Each 3 gram scoop contains 2600mg creatine monohydrate, of which 2288mg is creatine.
Mix one scoop with 100 to 150ml of liquid. Stir briefly and drink immediately, that's all there is to it.
* Percentage van de referentie inname volgens Verordening (EU) Nr. 1169/2011.
** Reference intake unknown.
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No, it is not. During a loading phase, you take a much higher dose for one week, but that is outside the advice on this label. Taking one 3-gram scoop per day will also saturate your muscles, it just takes a few weeks longer. An added benefit: without a loading phase, you are less likely to feel bloated during the first week.
Yes. The label recommends 1 serving on rest days too, then after waking up. The creatine stores in your muscles slowly decrease if you skip a few days. By taking it every day, those stores remain replenished.
A little extra won't hurt. Creatine draws water into your muscle cells, and that water is taken from your body's total fluid balance. Just spread your fluid intake throughout the day. The 100 to 150ml you use to dissolve your scoop simply counts towards that.
Reasonably well, but not completely. Monohydrate is a fine powder that settles at the bottom after a while if you leave it. Stir or shake it briefly and then drink it immediately. The flavorings do dissolve instantly, so the drink tastes good from the first sip.
That is the part of the creatine monohydrate that is actually creatine. Each serving contains 2600mg of creatine monohydrate, of which 2288mg is creatine. The difference is the water molecule attached to the creatine. This calculation applies to every brand of monohydrate.
Only the supply. The composition per serving is the same. At 3 grams per day, 300 grams lasts 100 days and 500 grams lasts 166 days. The 300-gram bag is a great start: large enough to get used to a daily scoop, small enough to try the taste. With 500 grams, you need to reorder less often.
