Ronnie Coleman Creatine XS 300g

Ronnie Coleman Signature Series is a name most lifters already know — 300g tub, 100 servings, so if you go through creatine fast or don't want to reorder for a few months, this is the one with the most runway.

Same fundamentals as any pure creatine: 100% micronised creatine monohydrate, 3g per scoop, nothing else mixed in. 0 calories, 0g carbs, 0g fat per serving.

How I take it: one scoop a day, any time — post-workout out of habit, but timing genuinely doesn't matter much. Some people run a loading phase (higher doses for the first 5-7 days) to saturate faster, but it's optional — a steady 3g daily gets you there in 3-4 weeks regardless.

Who should avoid it: under-18s, pregnant or nursing women, anyone with existing kidney or liver conditions — talk to a doctor first. Creatine pulls water into your muscles, so drink properly through the day, especially if you're training in Rourkela heat.

Store it sealed, cool and dry, out of reach of kids. It's a sports supplement, not medicine — it's not going to diagnose, treat or cure anything, it just supports harder training and quicker recovery.