THE PROTOCOL

5 G. EVERY DAY.

The BREACH protocol is deliberately difficult to get wrong: take 5 g once per day and make consistency the priority.

TRAINING DAY?

Take it.

REST DAY?

Take it.

MORNING OR NIGHT?

Whichever makes it easiest to take every day. Timing matters less than consistency.

DO I NEED TO LOAD?

No. A loading phase can saturate muscle creatine stores faster, but it is not required. Daily use works without turning the first week into a spreadsheet.

WHAT DOES CREATINE ACTUALLY DO?

The authorised Great Britain health claim states that 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 and the claim applies to adults performing high-intensity exercise.

THE RULE

Pick a repeatable moment in your day. Water, shake or another cold drink. Five grams. Done.

CONSISTENCY BEATS COMPLEXITY.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Follow the directions on the final product label.