What is the shelf life of creatine, where and how to store it correctly

The organic substance creatine is formed in human muscle fibers. This nitrogen-containing product is the result of a phosphate reaction, and affects the rate of metabolic processes in the body. Creatine is used as a dietary supplement by athletes who experience heavy loads on their muscle corset. This substance increases the body's endurance and increases the effectiveness of training related to muscle impact. Many bodybuilders purchase bioactive supplements for future use, so it is very important for them to know what the shelf life of creatine is and where it should be stored correctly.

What is the difference between creatine monohydrate and hydrochloride?

Many manufacturers are constantly trying to improve the properties of creatine by introducing various improvements. There have been many attempts, but monohydrate remains the constant leader. Not long ago, a new form of creatine was released for sale - hydrochloride. In fact, the technology has long been known and borrowed from medicine. The essence of the technology is that when hydrochloride molecules are added to the main substance, its solubility in water and, as a result, bioavailability improves.

The shelf life of creatine monohydrate and hydrochloride is the same, as are their properties. The only difference is that the hydrochloride starts working a little faster. But this property was enough to take second place among sports nutrition products based on nitrogen-containing carboxylic acid.

Forms of Creatine

Bodybuilders and powerlifters use a lot of energy during training. To replenish reserves, they take sports nutrition with creatine. There are several forms of creatine. They all differ slightly in properties; each athlete determines which one is better for himself. The most popular forms:

Kre-Alkalyn is a formula patented by the Geff Golini company (2002). Increases strength, muscle endurance, improves training performance.
Creatine anhydrous (anhydrous). The concentration of the substance per serving is approximately 6% higher than other forms, but this does not affect the effectiveness.
Tartrate. The form is used for the manufacture of sports nutrition in the form of tablets, capsules, and chewing strips.
Citrate. Due to the addition of a citric acid molecule, creatine of this form is more easily soluble in water. Citrate is used to prepare effervescent tablets.
Hydrochloride. The form has higher bioavailability.
Monohydrate. The “classical” form, according to experts, is by far the best, or at least clinically studied.

The last two forms are the most common. Therefore, it would be useful to know what the shelf life of creatine monohydrate and hydrochloride is. This will avoid trouble.

When is it more effective to take creatine: before or after training?

Regardless of the form of release, the composition of the drug is identical and is 100% creatine, sometimes with the addition of food flavorings.

It seems to me that you should not take stitched creatine, since the results from taking it can be bad, or none at all, and you can also harm yourself. Well, maybe if the expiration date has already expired or is 1 month expired, then the product will still be normal, as a rule, manufacturers make a reserve of the expiration date, a few more months after the expiration date.

Eating protein is, of course, a big plus on the path to an ideal athletic figure, but do not forget that it is not enough to take protein, you need to take it correctly, at a certain time before and after training. This is worth paying special attention to. Otherwise, all your efforts and efforts will be wasted.

Personally, I think it's better not to skimp on this. If money is too tight, then if it’s on sale, then you can buy a product whose expiration date is coming to an end, but has not yet expired, and you are going to accept it immediately after purchase, and not wait a few more months, and then accept it.

Many trainers, even the athletes themselves, confirm the fact that if you take whey protein, then after a not very long period of time you can notice the added centimeters and kilograms.

On all packaging, the manufacturer indicates the expiration date of creatine, after which the product is unsafe to use. In most cases, companies are insured. It is believed that the supplement is not only safe to use, but is also effective for six months after the expiration date. True, there is one thing: the powder in the jar must remain unchanged in consistency and color.

To drink or not to drink expired?

What to do if the shelf life is ending or has expired? If the shelf life specified by the manufacturer for a creatine supplement has expired, do not immediately discard it and throw away the jar.

Manufacturers are insured when specifying the shelf life, and the additive itself can be completely safely consumed up to six months after the expiration date or even longer. Many online stores even have sales on expired creatine.

If creatine has not changed its consistency, then the maximum that can threaten the user of such a supplement is uselessness or stomach upset .

However, if the expiration date is exceeded by a longer period, then it is better to refrain from consuming it, as in this case you can get food poisoning.

Like other types of sports nutrition and sports supplements, it is better to purchase creatine from trusted manufacturers and observe expiration dates and storage conditions , which are usually indicated on the labels.

Creatine spoiled by moisture can be harmful to the body, and supplements with a significantly expired shelf life lose their beneficial properties and become useless.

whether it is possible to determine the quality of creatine by its solubility from the video:

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Creatine is a carboxylic acid containing nitrogen compounds, as well as amino acids: methionine, glycine and arginine.

Creatine is produced by the body independently, but with excessive physical activity, constant stress and poor nutrition, its deficiency is noted.

Regular use of creatine helps accelerate metabolic processes, increases the body's endurance during exercise, reduces cholesterol, and helps build muscle.

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Rules for storing creatine powder

Creatine-based sports nutrition does not require any special conditions. If there are small children in the house, the packaging should be placed out of their reach. There is no need to observe the temperature regime; creatine is stored at normal room temperature.

The only thing that matters is humidity. The opened jar should be stored in a dry place; a shelf located on the wall is considered a good place. The container should be tightly closed and shaken periodically before use to prevent crystallization of the powder.

If the powder begins to coke, it should be kneaded with your fingers. Once opened, the shelf life of creatine monohydrate does not decrease. It depends on the date of manufacture. In general, storage conditions are specified in detail on each package. Compliance with them guarantees long-term preservation of the product.

It is worth noting that the duration of the period of use of creatine, during which it will not lose its beneficial properties, largely depends on compliance with the rules for its storage. In general, these conditions are the same for all types of such dietary supplements.

After purchasing creatine, the consumer should follow the following basic rules for storing it:

it should be placed in a dark place where direct rays of the sun will not penetrate (a closet is ideal);
the air in the room where creatine is stored should be dry (the main enemy of this dietary supplement is high humidity);
compliance with the temperature regime (not higher than 20-25 degrees).

As a rule, the packaging of creatine does not indicate how long it can be stored after use. In this regard, it can be assumed that this period corresponds to the general shelf life of the supplement.

Attention! However, in order for the substance to remain suitable for use for a set period of time, it is necessary to tightly screw the jar of creatine so that moisture does not get in (this is especially true for powder).

The finished mixture should be consumed immediately after preparation.

Expiration date after opening

Most often, a sports supplement can be found in the form of creatine monohydrate. In this form, the product is better stored and does not lose its properties. The shelf life of such creatine depends on the form in which it is produced.

Powder

It is more difficult to store creatine in powder, since this composition easily absorbs moisture and foreign odors. In addition, flavorings and sugars are added to the product for taste, which also have a limited shelf life and consumption.

It is recommended to strictly observe the expiration date of creatine monohydrate in powder form. But is it possible to use expired creatine in this case? The product will retain its properties and remain safe if the following recommendations are followed:

it is necessary to purchase high-quality products at an acceptable cost;
observe and maintain the temperature until the end of the shelf life (room temperature is sufficient);
do not expose the packaging to direct sunlight;
Close the jar tightly after each use with a lid;
maintain constant average humidity (recommended values are indicated on the packaging);
Do not allow the jar to contain other products after opening.

Before directly consuming an expired creatine monohydrate powder supplement, you must make sure that there are no harmful substances in the composition that could reduce the quality of creatine after the expiration date . In addition, it is important to ensure that there are no foreign odors, tastes or changes in the color of the product.

Is it possible to drink expired monohydrate if it contains sugars and flavorings? Sweeteners and natural-identical flavoring additives are not perishable. However, this issue should be studied separately. Use of the drug in powder produced in the United States or European countries is considered relatively safe. To obtain complete information about the product, it is recommended to study reviews from athletes and advice from coaches.

Shelf life of creatine monohydrate

You can find out whether it is possible to determine the quality of creatine by its solubility from the video: Did you like the article? Follow site updates on VKontakte or Twitter. Is it possible to drink expired creatine? It is available in powder, which must be diluted with water, or in capsules, ready for use.

Muscletech, Essential Series, Platinum 100% Creatine, Unflavored - To maintain product freshness, store between 15 and 26°C.

When opening expired creatine, you should pay attention to the appearance of the mixture. It must be dry and the color must be similar to the new product. If the supplement contains fungus or other traces of spoilage, you should not use this complex.

Is it possible to drink expired creatine monohydrate?

Before writing this article, we analyzed many bodybuilding and strength sports forums and saw that most athletes are not afraid to take expired creatine and it does not even cause any side effects. In some cases, the effectiveness of expired creatine was noticeably reduced, but there were no adverse health effects.

Therefore, we can immediately say that expired creatine is completely safe. Naturally, we are talking about creatine supplements from trusted manufacturers:

Optimum Nutrition;
Dymatize;
Ultimate Nutrition;
Power System;
Multipower and others.

In most cases, high-quality sports nutrition is produced in America or European countries. If you come across expired creatine from an unknown manufacturer, it is still better to refuse to use it, since doubts about its safety remain even if it is new.

Is it possible to use expired creatine monohydrate?

Based on numerous reviews from bodybuilders and strength athletes, athletes have no concerns about taking expired creatine. In addition, judging by the comments left, this supplement does not cause side effects. The effectiveness, of course, in some cases may be significantly reduced, but no negative effects on the body are noted.

Drinking creatine if the expiration date has expired is acceptable and safe. The main thing is to understand that we are talking exclusively about a product produced by well-known manufacturers, including Power System, Dymatize, Multipower, ON (Optimum Nutrition) and others. Such additives are manufactured mainly in Europe or the United States of America. If you come across an expired creative additive from an unknown manufacturing company, you should discard such a complex. It may be unsafe and of poor quality even when it is not expired.

Expired Sports Nutrition where you can buy

Creatine is usually taken for 2 reasons: in poor health or during intense training. The human body itself is able to produce this substance - it is reproduced by the pancreas, kidneys and liver. Thanks to creatine, a person's energy potential increases. This substance stimulates the production of ATP molecules, which are able to transport this energy throughout the body.

Creatine can be consumed for approximately 6 months after the expiration date. Based on this, stores often offer discounts and sales on sports nutrition that is on the verge of expired.

Creatine is the main source of ATP, the main energy substrate in the body in the short term during high-intensity exercise. In the human body, creatine is present both in free form and in the form of creatine phosphate. Creatine phosphate replenishes ATP stores in muscles when they contract rapidly.

They are sold at a significant discount. This is very beneficial for beginner athletes who do not yet have a large budget and can purchase the entire set of necessary complexes for a minimal price. All additives have their own properties, so the feasibility of such an approach should be considered individually for each product.

Drinking creatine if the expiration date has expired is acceptable and safe. The main thing is to understand that we are talking exclusively about a product produced by well-known manufacturers, including Power System, Dymatize, Multipower, ON (Optimum Nutrition) and others. Such additives are manufactured mainly in Europe or the United States of America. It is available in powder, which must be diluted with water, or in capsules, ready for use.

Based on scientific research, we can confidently say that 20 grams per day for 6 days, followed by maintaining 2 grams of creatine for 1 month, is equivalent to regularly taking 3 grams of creatine for a month, that is, without downloads.

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Does creatine have an expiration date and how should it be stored correctly?

Important! However, if the expiration date is exceeded by a longer period, then it is better to refrain from consuming it, as in this case you can get food poisoning.

It may contain perishable additives. In addition, the gelatin capsule may also change color or develop an unpleasant odor.

Take creatine 1 gram once a day for months, then take a break for at least a month. Take 5 g of creatine daily 4 times a day for a week, then do not take it at all for a week.

I had a case, I bought 8 kg protein, installed it and temporarily did not play sports, due to life circumstances. And when the expiration date came to an end, I printed it out and started taking it, then the expiration date expired, everything seemed fine, nothing happened to me. But creatine seems to me to be more serious. And expired creatine may no longer work; you’ll be wasting your money.

How to take creatine monohydrate correctly?

There is currently no consensus on the best way to take creatine monohydrate. You can choose any of the three, early

methods that worked well:

Take 5 g of creatine 4 times a day for a week, and then take 3-4 grams once a day for a month. After this, you need a break of 2-4 weeks.
Take 4-5 grams of creatine once a day for 2-6 months, then take a break of at least a month.
Take 5 g of creatine daily 4 times a day for a week, then do not take it at all for a week. Alternate these cycles.

Follow the indicated dosages so that creatine monohydrate does not harm your body.

Can I drink if the drinking period is about to expire or has already expired?

Undoubtedly, like any other chemical compound intended for consumption, creatine also has a certain shelf life during which it remains suitable for use for its main purpose.

Shelf life refers to the period of time after which a product becomes unsuitable for further use.

Thus, within the expiration date, the manufacturer guarantees customers the safety of all performance indicators and consumer properties of the purchased product. In this case, an important condition that the consumer must comply with is the correct storage of the purchased product.

In paragraph 4 of Art. 5 of the above-mentioned Law of the Russian Federation states that for certain types of goods the manufacturer is obliged to set expiration dates. These include:

Food;
medicines;
perfumes and cosmetics, etc.

Thus, a complete list of such products is reflected in the Decree of the Government of the Russian Federation dated June 16, 1997 No. 720. This also includes dietary supplements (biologically active additives), which include creatine.

Thus, the manufacturer is obliged to set an expiration date for creatine. The sale of this food additive without compliance with this requirement is prohibited by law (clause 5 of article 5).

In general, it can be noted that in the current legislative system of the Russian Federation there is no separate GOST regulating the process of creatine production. This issue is regulated within the framework of the general GOST 56202-2014 “Specialized food products...”, which applies to all biological active additives.

In accordance with the provisions set out in Article 473 of the Civil Code of the Russian Federation, the shelf life of the product begins to be calculated from the date of its manufacture, that is, from the moment when the production process was completely completed and packaging was carried out.

As a rule, the instructions make a note that this dietary supplement should not be consumed after the expiration date. At the same time, according to reviews from some athletes, it is quite suitable for use for another 6-8 months after the period of use specified in the instructions has expired. However, it's not worth the risk.

The following signs may indicate that the additive has deteriorated:

formation of lumps (relevant for powder);
the appearance of traces of mold;
color change.

Thus, creatine can be stored for 2-3 years, while maintaining its basic consumer properties. The main thing is to prevent moisture from getting into the jar, and also protect it from direct sunlight.

Where and how to store it correctly?

No special conditions are required to store creatine in closed capsules.

This sports supplement can be kept at room temperature +25°C. When storing creatine powder, air humidity is of great importance.

Due to moisture, the powder mixture can deteriorate very quickly after opening, so this creatine must be stored in a dry and dark place with the lid closed.

If a small amount of moisture gets into the powder, you can try to dry the mixture, but if the exposure to the liquid was prolonged and the powder changed its consistency, then the sports supplement becomes unsuitable for use.

Where to store creatine

The storage location of creatine plays a big role in the safety of creatine. If the additive was stored in a dry place out of reach of the sun, then even an expired product will be completely safe. Also, the supplement is better preserved if stored in a closed container.

But the main criterion for the safety of a product is, naturally, its appearance. If, after opening the jar, creatine retains its color and dryness, then it can be consumed. But if you find fungus or something else there, you can immediately throw away the jar.

Marking

To begin with, it is worth noting that in clause 4.7 of clause 4 of GOST 56202-2014 it is written that dietary supplements, including creatine, must be packaged and labeled in accordance with the rules prescribed in

Technical regulations CU 022/2011 and 005/2011

Thus, the following terms should be indicated on the packaging of creatine (clause 4.1, article 4 of TR CU 022/2011):

Date of manufacture - here is the date, month and year in which the dietary supplement was produced. In this case, a designation consisting of the following words is used: “Date of manufacture.” After this phrase, a specific period may be immediately indicated or a reference may be made to the place of packaging where such information can be viewed.
Expiration date – here the manufacturer offers the following options to choose from:
use of the wording “best before” indicating the full date (day, month, year).

Information about the expiration date and manufacture of creatine must be indicated on the following types of packaging:

transport;
consumer, including the label affixed to it (if any).

In addition, the manufacturer must also indicate the basic rules for storing creatine. This is written in clause 6, clause 4.1, article 4 of TR CU 022/2011.

Reference. In most cases, the creatine purchased by many athletes is of foreign origin, that is, imported from abroad. In this regard, it is not always clear where exactly the expiration date of a given dietary supplement is written and what it looks like.

So, you can find this information on the back or side of the can. Typically, it is denoted as follows:

“EXP **/**” – this wording indicates the month and year before which creatine can be consumed.
“MFD **/**” – the month and year of manufacture are written here.

In addition, if there is no information on the can indicating the expiration date of creatine (in many countries the state does not oblige manufacturers to write this information on the packaging), then you should find the batch code (encrypted in the barcode) and determine the production date by him.

From what time does the countdown start?

In accordance with the provisions set out in Article 473 of the Civil Code of the Russian Federation, the shelf life of the product begins to be calculated from the date of its manufacture, that is, from the moment when the production process was completely completed and packaging was carried out.

Marking

Important! To begin with, it is worth noting that in clause 4.7 of clause 4 of GOST 56202-2014 it is written that dietary supplements, including creatine, must be packaged and labeled in accordance with the rules prescribed in

Technical regulations CU 022/2011

And

005/2011

Thus, the following terms should be indicated on the packaging of creatine (clause 4.1, article 4 of TR CU 022/2011):

Date of manufacture - here is the date, month and year in which the dietary supplement was produced. In this case, a designation consisting of the following words is used: “Date of manufacture.” After this phrase, a specific period may be immediately indicated or a reference may be made to the place of packaging where such information can be viewed.
Expiration date – here the manufacturer offers the following options to choose from:
use of the wording “best before” indicating the full date (day, month, year).

Information about the expiration date and manufacture of creatine must be indicated on the following types of packaging:

transport;
consumer, including the label affixed to it (if any).

In addition, the manufacturer must also indicate the basic rules for storing creatine. This is written in clause 6, clause 4.1, article 4 of TR CU 022/2011.

Reference. In most cases, the creatine purchased by many athletes is of foreign origin, that is, imported from abroad. In this regard, it is not always clear where exactly the expiration date of a given dietary supplement is written and what it looks like.

So, you can find this information on the back or side of the can. Typically, it is denoted as follows:

“EXP **/**” – this wording indicates the month and year before which creatine can be consumed.
“MFD **/**” – the month and year of manufacture are written here.

In addition, if there is no information on the can indicating the expiration date of creatine (in many countries the state does not oblige manufacturers to write this information on the packaging), then you should find the batch code (encrypted in the barcode) and determine the production date by him.

Shelf life of creatine monohydrate

In order to be able to sell beauty and health products, you must obtain a certificate of conformity. According to the established rules, its validity period is not established. The certificate is valid for sales during the shelf life of the product that is subject to this certification. Consequently, the manufacturer will not be able to sell goods without a specified shelf life.

Creatine, in fact, is an acid that changes its properties after a certain period. Sports nutrition is mainly produced in powder or solid form and can be stored for a long time. The packaging indicates the storage time, which is counted from the date of manufacture.

Shelf life of creatine from some manufacturers

Whatever form the drug is sold in, it must meet certain quality standards and be 100% creatine, without any impurities. In some cases, the use of food flavorings is allowed, but they do not affect the quality of the product.

The main producers of creatine are:

Cell – Tech from the world famous company Muscle Tech, which has many years of experience in the production of bioactive supplements for athletes. The drug is valid for 3 years from the date of production;
Universal Nutrition powder – 3 years;
Pure Creatine in powder form from the German company Power System – 3 years;
Now Foods creatine monohydrate – 3 years;
Kre – Alkalyn EFX in capsules from the manufacturer All America EFX – 5 – 6 years, which depends on the type of product;
Weider creatine monohydrate powder – 2 years.

Considering that products from different companies have a similar composition and identical effect on the body, when choosing supplements you should pay attention to their cost, manufacturer’s reputation, packaging weight, and taste.

It is not dangerous to consume expired creatine powder diluted with liquid after slightly exceeding the shelf life. Another question is how effective the composition is and whether there will be positive results from its use. The cost of this dietary supplement is not too high, so saving on it is, at a minimum, pointless.

Manufacturers' foresight

Today, manufacturers indicate on the jars only the approximate shelf life of the supplement. In fact, you can safely add several more months to this shelf life, during which the drug will slightly lose its effectiveness, but will still be safe for health. And this applies not only to creatine, but also to many other sports drugs, as well as regular food products.

In the case of creatine, many experts say that it can be stored for about three years, while most manufacturers indicate a shelf life of 1-1.5 years. Creatine will remain safe for three years if stored under optimal conditions. But over time, its concentration and effectiveness will decrease.

How long does diluted creatine last?

Before use, creatine powder is diluted in water or juice. Usually the mixture is prepared immediately before use, since carboxylic acid, entering a liquid medium, enters into a chemical reaction and begins to change properties.

The reaction proceeds slowly, so the so-called shelf life of diluted creatine is no more than 3 hours at t 2... 8 °C.

The optimal liquid for diluting the additive is water. It does not destroy the structure and properties of creatine, does not cause allergies in humans and is always available. Creatine can always be diluted immediately before use.

On average, the shelf life of creatine varies from 2 to 3 years. At the same time, the duration of the period during which this additive can be used for its main purpose is directly influenced by the following factors:

Composition - can be in the form of a monohydrate, combined with malic acid, buffered or micronized, etc. It is worth noting that if there are additional substances in the composition, the shelf life will also be determined based on the time of their beneficial action.
Release form - most often available in powder or capsule form. The latter option has a longer shelf life, since in this case the influence of the external environment on the active substance is minimized.
Storage conditions - if the buyer stores creatine in accordance with the rules indicated on the packaging, the supplement will remain usable throughout the entire expiration date.

In order to understand what expiration dates can be set for creatine, you can consider several types of it from different manufacturers.

Name	Release form	Best before date	Storage conditions
Micronized Creatine Powder (from Optimum Nutrition)	Powder.	2 years.	In a cool, dry place, avoid direct sunlight.
Platinum 100% Creatine (from MuscleTech)	Powder.	3 years.	Dry place out of reach of children.
Creatine Monohydrate (from Ultimate Nutrition)	Powder/capsules.	2.3 years.	Dry, cool place (temperature should vary between 15 and 20 degrees).
Creatine Micronized (by Dymatize)	Powder.	2 years.	A cool, dry place out of reach of children.
Performance Creatine (from SAN)	Powder.	2 years.	Dry cool place, away from direct sunlight.

Acceptable period for consuming monohydrate from popular brands

The most sought-after and popular type of creatine, used exclusively in sports nutrition, is creatine monohydrate .

It is also available in capsule and powder form, but often contains some dietary supplements and flavorings . In Russia, such drugs are not produced, and only Western drugs, mainly American, are presented on the pharmacological market.

In this article you can learn about the rules for storing meat.

Main preparations with creatine monohydrate:

Cell-Tech from Muskultech;
Power System;
Creatint capsules from Vader;
Kre-Alkalyn from All American;
Creatine Monohidrate from Skytech Nutrition.

The most popular company producing sports nutrition products is the American company Muscle Tech.

Creatine monohydrate is available under the name Cell-Tech , which is available in both powder and capsule form.

The shelf life of the drug is no more than 3 years from the date of production.

German Power System is available only in powder for dilution with water, and its shelf life is also 3 years.

An equally popular drug among athletes is powdered creatine produced by the Weider , but it can be stored for a little less, up to 2 years.

Read the article about the shelf life of red and black caviar.

The longest shelf life of the capsule drug Kre-Alkalyn from All American EFX is 6 years from the date of manufacture.

Main conclusions

Creatine supplements are characterized by a natural composition, so athletes are concerned about the freshness of the product. In practice, the product in powder or capsules can be used for up to 3 years if proper storage conditions are observed. Basic rules when using any form of supplementation:

prevent light and moisture from coming into contact with the product;
tightly close the original packaging after each use (do not store the product in another container);
do not expose the additive to even short-term exposure to high temperatures;
Powder versions are stored in fewer capsules, so you should regularly check the external characteristics of the product.

After dilution with water, creatine should be drunk as quickly as possible, since the product may deteriorate. In this form, it will not be stored even for a short time, so you need to mix the cocktail with the powder immediately before use.

Sources

https://SportFitGid.ru/prosrochennyy-kreatin-monogidrat-mozhno-pit/
https://ermi55.ru/finansovye-pretenzii/5471-mozhno-li-upotreblyat-prosrochennyy-kreatin.html
https://gejner.com/mozhno-li-pit-prosrochennyj-kreatin/
https://pravo.guru/zzp/torgovlya-i-tovary/sroki-godnosti-i-hraneniya/pishhevoj-produktsii/kreatina.html
https://4rama.com/threads/mozhno-li-pit-prosrochenniy-kreatin.1202/
https://hochu-znat.ru/proizvodstvo-i-postavki/srok-godnosti-kreatina/
https://kakxranit.ru/medicina/srok-godnosti-kreatina.html
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https://gercules.fit/dobavki-i-vitaminy/srok-godnosti-kreatina.html