• Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine. For adults performing high intensity exercise.

• Creatine monohydrate: Creatine bound to one molecule of water. That is the entire ingredients list: no flavouring, no sweetener, no anti-caking agent.

Stir the contents of one stick into approx. 200 ml of water daily and drink.

The health claim applies to adults doing intensive exercise and a daily intake of 3 g. That is exactly what one stick contains. It won't do the work in training for you, though. Take one stick every day, including on rest days.

Creatine was discovered in meat in 1832 by the French chemist Michel Eugène Chevreul. The name comes from the Greek word 'kreas', meaning meat.

The body also makes about one gram of creatine a day, mainly in the kidneys and liver. If you eat meat and fish, you take in roughly the same amount again through food. Around 95% of the body's creatine is stored in skeletal muscle.

Plant foods contain no creatine. So if you eat a vegetarian or vegan diet, you take in hardly any through food.

Creatine monohydrate is the most widely used and most researched form in sport. 'Monohydrate' means that one molecule of water is bound to each creatine molecule. That is why 3,412 mg of creatine monohydrate equals 3,000 mg of creatine.