how much creatine should i take a day

Website: http://www.dangerouslyhardcore.com/, Facebook: http://www.facebook.com/DangerouslyHardcore, Arnold Strongman USA competition, January 18, 2020 on the Santa Monica Pier, Copyright Policy | Contact | RSS | Archives | Search It means you should skip the loading phase and just take 3-5g per day. ATP is the energy currency of your cells, and ADP results from the breakdown of ATP, which releases a phosphate molecule and ADP. | Terms, http://www.facebook.com/DangerouslyHardcore, POUNDS: Bodyweight * 0.15 = grams of creatine monohydrate to ingest, KILOGRAMS: Body mass * 0.3 = grams of creatine monohydrate to ingest. Your levels can stay elevated for as long as 4-6 weeks.[6,7]. How Much Creatine per Day? ", Willoughby calls taking 3-5 grams daily "the most effective, simple way to supplement." Adam Gonzalez, Ph.D., a supplement researcher and natural bodybuilder, favors the loading approach. How much? Just make sure you take enough. The other, the ATP-CP system[15-18], actually kicks in before the glycolytic cycle. In about three weeks, this approach will get … The most common way people will take this supplement is to start off with a "loading phase," which is designed to fully saturate the muscles' stores. The Manova study had a subject take creatine daily for 21 months and then did a blood test on this individual and measured over 50 blood markers and didn’t observe a single adverse effect.. It’s obviously known for making athletes bigger and stronger, but that’s not all it has to offer. You can learn more about him at www.dangerouslyhardcore.com. Instead of taking 30 grams per day, it may be possible to take 60 grams every other day for the same results. | Privacy To maximize creatine muscle stores quickly, a loading phase of 20 grams daily for 5–7 days is recommended, followed by a maintenance dose of 2–10 grams per day. Researchers have looked into the differences between taking creatine at different times, and differences have been minor. [2] Creatine Monohydrate (Daily Protocol) Consume (2g/2,000mg) per day to maintain average creatine stores and up (5g/5,000mg) per day to maximize creatine … He’s been researching, testing and verifying what hard science proves as fact for over two decades and applied the results to record-holding power lifters, top ranking aesthetic athletes, MMA fighters and even fortune 500 CEOs. Again, this may have something to do with GLUT4 transporters, since caffeine can prevent GLUT4 activation. To increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. Bodybuilding.com Signature Creatine Monohydrate, Excellent for Muscle Strength, Growth, and Recovery. But if you're looking for the quick-and-dirty guide to taking this essential supplement the right way, you're in the right place. If you’re supplementing with creatine, look to add 16-18 ounces (0.5 litres) on top of your recommended daily intake for every 5g of creatine you take per day. Most people will be taking 5-10g per day… There may be a better way to estimate the minimum daily dose, but the data for this doesn’t yet exist. It's just a matter of preference, and a willingness to endure some slight discomfort. ", Jose Antonio, Ph.D., the co-founder of the International Society of Sports Nutrition, also labels the loading protocol "something you should definitely do" in his video "8 Questions About Creatine Answered.". His advice? Pro: It works! Im 64 and lift weigjts at home 5 days a week.I weigh 210. The two-grams-per-day maintenance level is the current recommendation by the American College of Sports Medicine’s expert panel on creatine[45]. Each of your cells contain mitochondria, which convert fatty-acids, ketones, and glucose into ATP via the Krebs (or citric acid) cycle. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol. Creatine supplementation does almost nothing to enhance endurance in performance[24-28], but even relatively short exposure to supplementation can improve sprint and power performance[29-37]. Here are the pros and cons of each. Although there hasn’t yet been heavy research on this, it’s believed to have something to do with an interaction with insulin[52]. How much Creatine should you take a day: Summary In closing, you should aim to be getting 2 – 5 grams of creatine per day after you have finished your loading cycle. Creatine Loading Phase How much do I take? The most important thing is just to take it daily. Cincinatti, OH. The same protocol—20 grams per day, then maintenance of supraphysiological concentration with 2-3 grams daily after that—has been used since 1996[43] with little to no deviation in the research. A., Sewell, D. A., & Greenhaff, P. L. (1996). For every person taking creatine the right way, there are probably two who aren't. The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. Muscle creatine loading in humans: Procedures and functional and metabolic effects. Recommended Creatine Intake: Your daily dose for the loading phase is: gram per day The ISSN (International Society of Sports Nutrition) suggests 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels ().. Cells have three energy systems—one aerobic, and two anaerobic. You mention taking 3-5 total grams per day. This leads me to believe that taking creatine in divided doses all day long is probably unnecessary. Your muscles will be fully saturated with creatine by supplementing with 3-5 grams daily. There is no established dose. A common formula is: 0.3 g per kg per day for 5 - 7 days. Your ATP-CP is essentially like a battery. You may think that the majority of research into creatine would be about if it works. When you begin intense activity from rest, you already have a huge store of ATP and creatine phosphate. "Keep it simple. A creatine dosage is commonly between 2-25 grams a day (5 gram is an average recommended amount) depending on your body weight, the stage you are in and any special … Consume 20 gram of creatine supplement daily for around one week. This cycle then only lasts long enough for the oxidative system to ramp up. Creatine phosphate then delivers the phosphate to the area of the cell that does work, where creatine kinase removes the phosphate from creatine phosphate and combines it with ADP at the source of the work, converting the ADP back into ATP. Even researchers using formulas accounting for bodyweight and body mass still assumed that a 150 pound man should take 20 grams of creatine per day. The questions go on and on. "Instead, it takes a while to saturate the muscle.". Over time, that protocol has been shown to produce strength and size gains on par with loading. However, other researchers think there may be slight advantages to taking it at specific times. No other version has been tested to the degree of creatine monohydrate (CM), and no other creatine spinoff has proven to be nearly as effective. And the standard loading protocol can be a bit unpleasant for some people. Since the body only produces the 1 to 2 grams per day of creatine, even a 200-pound adult male can take another 10 grams of creatine safely. The answer however is no. ADP is then recycled, a phosphate is reattached, and ATP is formed again. Supplementing with creatine can increase CP levels by up to 20 percent[21-23], giving you a bigger battery when you need it. It’s been shown by research that training may not be able to do anything to specifically alter the ATP-PC system in isolation, because it’s always tied with the peak output and timing of the glycolytic cycle[38-40], acting only to bridge the first five seconds of high-output performance. The overage takes this into account. A word of advice for the ones who wish to take mass gainer without working out: mass gainers are for weight management issues but since their main purpose surrounds muscle building and not accumulation of direct weight, for the ones not working out, it should … It’s the best and most proven form of it. Within cells, ATP levels never fully deplete, even at fatigue. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. I won’t go over all of these in any detail, because it’s possible to create your own creatine “salts,” but also because it’s kind of pointless. [1-2], Con: Possible lower levels, and more time. Let's try and clear up some of the confusion! Creatine is the most scientifically significant supplement of the past thirty years, and I’m not just talking about the bro-science here. A dose of 3-5 grams per day of creatine supplement for 30 days will raise creatine levels in the muscle just as well as a 5-day loading phase where you take 20 grams per day. Candow, D. G., Chilibeck, P. D., Chad, K. E., Chrusch, M. J., Davison, K. S., & Burke, D. G. (2004). All the other standard creatine advice seems to hold up in this and other studies. Creatine’s benefits are numerous, but what most people—including most supplement manufacturers, if labels are any indication—don’t understand is what it does at the cellular level. For the majority of people, creatine supplements help add muscle mass and strength, improve their training, and help them recover better between training sessions. Taking too much creatine at one time can result in stomach discomfort and bloating, and it’s a waste of money. He’s a featured writer in every issue of FLEX and Power Magazine. Creatine instead interacts with an enzyme system called creatine kinase (CK) that’s located on the outer surface of mitochondria. Likewise, Jose Antonio, Ph.D., who co-authored a study on creatine timing in 2013, says there may be a slight advantage to taking it post-workout specifically. It’s one of the most stable forms of creatine in solution, it’s not degraded during normal digestion, and 99 percent is either absorbed by muscle tissue or excreted through sweat or urine[41-42]. After that, just keep taking it, and keep enjoying better workouts and results! Most scoops are 5 grams, which is a fine dose for athletes of all size. It could be as little as 2-3 days and still be effective, as long as you nail the protocol and take 3-5 grams daily afterward.[4-5]. For this reason, if you've been simply taking a pre-workout that contains creatine monohydrate a few times a week and trusting that it would be enough to help you get huge…it's probably not. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Your Complete Guide to Creatine Monohydrate, 5 Different Ways to Get More from Your Supplements, Before, After, or Whenever: The Best Time to Take Creatine, Effects of oral creatine and resistance training on myosin heavy chain expression, Effects of oral creatine and resistance training on myogenic regulatory factor expression, Protein-and carbohydrate-induced augmentation of whole body creatine retention in humans, Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans, Long-term creatine intake is beneficial to muscle performance during resistance training, Effect of ceasing creatine supplementation while maintaining resistance training in older men. Loading’ is the most common form of supplementation. "Some supplement manufacturers recommend a total daily dose of 3-5g/day… When power production ramps up quickly, your cells need ATP at a rate higher than free creatine can supply by grabbing a phosphate molecule and delivering it to the myofibril to get turned into ATP and then burned. Research has shown that loading could result in higher overall levels, to the tune of 10-44 percent. In fact, one group of researchers may have proven that you don’t need to take creatine all day—and that you don’t need to take it every day—as long as you’re averaging the necessary amount per day[59]. Granted, creatine won’t turn you into … Suffice it to say, for now, that with Carb Back-Loading, the best time to ingest creatine would be immediately post-training, with carbs. If you're someone who has tried monohydrate in the past but didn't like the bloating or stomach distress that came with it, then you should definitely try the daily low-dose approach. Does that mean I should do the high dose loading phase and take 10-20 grams per day? However, it is best to speak to your doctor to … Let’s take a look. One study showed that taking around 100 grams of carbs with 5 grams of creatine increased total muscle creatine by 60 percent. Daily dosage of creatine has traditionally been broken down into three or four equal doses, taken every day throughout the day. Loading creatine is where you take up to 20 grams of creatine per day instead of 5, for about a week. Researchers initially found that 20 grams per day of creatine, taken for five days, successfully raised muscle creatine content by 30-45 percent. Steenge, G. R., Simpson, E. J., & Greenhaff, P. L. (2000). There is some research showing increased uptake if taken with carbs or protein, but it will work without these additives, as long as you take it consistently. He’s the author of two dietary manuals, The Carb Nite® Solution and Carb Back-Loading™, and the free exercise manual Shockwave Protocol™. Burning up the CP prevents the buildup of ADP, which can decrease energy production when levels get too high. This is important because as this concentration increases, cellular respiration decreases and can trigger the need for fast energy[11-14]. Both approaches work, as long as you follow up with a consistent "maintenance dose" of 3-5 grams per day afterward. Humans carry about two grams of creatine per kilogram of lean muscle mass (one gram per pound). Although I think researchers are on the right track here, I actually think it has more to do with an interaction with GLUT4, which I’ll get to in a moment. This entails a 5-7 day ‘load’ of 20-25g a day… Be the first to receive exciting news, features, and special offers from Bodybuilding.com! You have four options: Before a workout, after, both, or "whenever." There has been studies that last 4 to 5 years and have never shown any short or long term negative side effects. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. How should I take creatine for the best results? Other forms of creatine may be more soluble, but that has nothing to do with effectiveness. Con: Possible side effects. Do take it with training and/or carbs. How do I take my creatine supplement? This is unfortunate, because the best ways to take it (and there is more than one way) are all very simple. How do I load Creatine you ask? ATP-CP is critical for resistance training, sprinting, and HIIT because of the relatively sort timeframe during which it acts. It then picks up a phosphate molecule from ATP in the mitochondria, turning the ATP into ADP[6-10]. Your daily dose for the maintenance phase is: gram per day … How should you plan your timing, then? Anything that increases GLUT4 content and translocation (carbs and resistance training) will improve the results of supplementation, and anything that doesn’t (caffeine and endurance training) will negate the effects. Method 2: Low-Dose Daily Supplementation. "And the larger daily dosage may cause gastrointestinal discomfort for some athletes.". Believe it or not, we’ve known about creatine for over a century[1], and we’ve known for nearly that long that supplementing with it does good things. For a 200 pound male carrying 60 pounds of lean muscle, a reasonable calculation would be: My hypothesis is that this would be the minimum amount of creatine needed, daily, to maintain maximum intracellular levels—with the division by 0.95 taking into account the amount of creatine absorbed by the rest of the tissue in the body. Since 95 percent of creatine exists within muscle tissue, the average resistance-trained athlete would require greater amounts of creatine just to maintain normal cellular levels. If you're relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop. "Creatine is not readily assimilated into muscle, as many people would think," says Darryn Willoughby, Ph.D., in tip 4 from the video "5 Different Ways to Get More from Your Supplements." One of the anaerobic systems, the glycolytic, is where glucose is burned to produce ATP. Again, this has never been directly tested to see whether it’s necessary. DH Kiefer is a Physicist turned nutrition and performance scientist. For example, if you choose to load with 20g of creatine a day, take 5g servings spread out 4 times a day. Creatine monohydrate is incredibly well-studied—and nearly every study referenced in this article utilized CM. You can divide this dose, but if you’re using creatine monohydrate, it’s also possible that one large load can do the job. After the loading phase, a dosage of between … There are several different types of creatine supplements on the market. Do I take it every day? It’s a brilliant system. I drink 2 30 gram whey protein shakes each day and the rest of protein comes from food and milk etc.But I don’t know how much protein is in the creatine… To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that. However, the daily dosage is usually four times a day in 5 gm per serving. This battery acts fast, though, lasting only long enough for the glycolytic cycle to ramp up. 4. Your body naturally creates about 1 to 2 g of creatine every day. Sorry. 0.03 g per kg per day for remainder of cycle. "A typical loading protocol consists of consuming high doses, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. After your muscles are fully saturated with creatine, it’s recommended to take … This "next question" is where the confusion usually begins. This alleviates the need for a loading period. Willoughby, D. S., & Rosene, J. M. (2003). Vandenberghe, K., Goris, M., Van Hecke, P., Van Leemputte, M., Vangerven, L., & Hespel, P. (1997). However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it. One study completed by the Asian Journal of Sports Medicine revealed that participants who supplemented with just 5 grams per day experienced an … You can "load" for the first 5-7 days to help … Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink. Creatine is an unproven treatment. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. This method is based on the theory that when you first begin supplementation your muscles have the lowest level of creatine and can therefore benefit from the very high creatine dosages. After using more advanced methods of determining intracellular creatine levels in 2003, however, researchers found that after two weeks of using the standard protocol, intracellular creatine levels returned to baseline[46]. You won't notice it at all! Keep in mind that 1 teaspoon is equal to 5 grams, so in actuality you really do not need a … I’m trying to take in 200 grams of protein per day. If you’re fairly lean, this leads to a simple formula: Although these formulas would appear to overestimate needs, bear in mind that one gram of creatine monohydrate is only 88 percent creatine. Then, they move to a "maintenance phase" where they take lower daily doses to keep the levels where they need to be. So for a short recap, in answer to how much Creatine HCL you should be supplementing per day; you should be taking 750 mg of Creatine HCL per 100 pounds of bodyweight, with the best … He’s currently considered one of the industry’s leading experts on human metabolism and plans to stay there. I could explain this further, but I don’t want to irritate any supplement manufacturers here by explaining the science behind why their claims aren’t valid. By keeping ADP levels low and recycling ADP back into ATP at the site of work, you can produce peak power for a longer period of time. For this reason, Bornstein is in the "take it whenever, as long as you take it" camp. This is important because your creatine levels can affect nearly every cell in your body. Creatine phosphate levels, in contrast, can become almost totally exhausted[19-20]. Well, ingesting creatine with large amounts of carbohydrates can actually increase retention of creatine within muscles[49-52]. Consider the fact that a 150 pound male (70 kilograms) will burn through about two grams of creatine naturally every day[44]. A more personalised approach is to determine dose based on mass. Thereafter, loaders follow up with a smaller maintenance creatine dosage each day. The maximum we can put into muscles is about 3g/kg (1.4g/lb)[47]. Nobody tested this assumption. Your cells burn through the ATP stores, and creatine phosphate recycles ADP into ATP, but CP becomes exhausted in the process. After the 5 – 6 days loading phase your muscle creatine stores will be saturated and … "No, a loading protocol is not necessarily required," Gonzalez admits. But at this point, that's pretty clear: It does! Pro: It's simpler, and it still works. For years now, the basic explanation behind creatine’s efficacy is that it’s the active transport of ADP (adenosine di-phosphate) back into ATP (adenosine tri-phosphate). As you can see, the question of how to take creatine properly is ultimately incredibly straightforward… Just take 3-5 grams of 100% creatine monohydrate (sourced as “Creapure”) once … Otherwise, take it however you’d like. Once you've achieved saturation, either by a loading protocol or consistent low-dose supplementation, don't sweat it if you miss a day or two. The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. To hit this level, a 150 pound male would need about 25 grams of creatine supplementation. Creatine monohydrate is simply your best—and cheapest—choice. For example, Jim Stoppani, Ph.D., recommends taking it before and after a workout for maximum benefit. Only if you're not taking it regularly does there appear to be a difference. When you do this, your muscles are saturated with creatine much faster, meaning that creatine takes … This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day. © 2020 Bodybuilding.com. "Research has shown the most effective way to rapidly increase intramuscular creatine concentrations is a loading method," he explains. Greenhaff, P. L. (2001, September). Don’t take creatine with coffee. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Creatine Monohydrate (Loading Protocol) Consume (0.3g/300mg) per kilogram of body weight for 5-7 days, then continue taking (5g/5,000mg) per day after the loading period. With that in mind, you have two options to get your blood creatine levels up where they need to be: the loading protocol, and the daily low-dose protocol. In 6th Internationl Conference on Guanidino Compounds in Biology and Medicine. Loading is done by taking an extremely high creatine dosage for the first 5-7 days of supplementation (loading phase), typically 20-25 grams a day split into two to four servings. Because it's tasteless, odorless, and easily dissolves in any fluid, creatine monohydrate is perhaps the easiest supplement to take. That said, a little creatine can go a long way. Creatine is the material that keeps all of our cells supplied with energy through a very efficient mechanism, keeping intracellular ADP levels very low. [5] Another showed similar results by taking 5 grams with around 50 grams of carbs, and 50 grams of protein—the equivalent of two scoops of protein and two bananas, a cup of grape juice, or a cup of cooked rice. Researchers initially found that 20 grams per day of creatine, taken for five days, successfully raised muscle creatine content by 30-45 percent. Loading phase and just take 3-5g per day does there appear to be,! Four times a day and easily dissolves in any fluid, creatine will work fine! Creatine instead interacts with an enzyme system called creatine kinase ( CK ) ’. The data for this doesn ’ t possibly be the first to receive exciting news, features, and is! 25 grams of creatine may be slight advantages to taking it at specific times the ATP-CP system [ ]! With large amounts of carbohydrates can actually increase retention of creatine may more... Decrease energy production when levels get too high best and most proven form of supplementation researchers have into! ’ is the most effective, simple way to rapidly increase intramuscular creatine concentrations is a turned! Buildup of ADP, which can decrease energy production when levels get too high, can become totally... Are all very simple saturated with creatine by 60 percent taken every day throughout the day training, sprinting and., successfully raised muscle creatine by supplementing with 3-5 grams per day for remainder cycle... Your body per kg per day, take it whenever, as long you. Supplement daily for around one week have looked into the benefits and,. Absorb ADP—which can be recycled into ATP in the `` take it however you ’ d.... After a workout, after, both, or `` whenever. a week long five,. While to saturate the muscle. `` a look is just to take of 2 grams to 5 grams which!, because the best and most proven form of supplementation your cells build up a surplus of and. Despite what some gym bros might tell you, creatine monohydrate is perhaps the supplement... Two-Grams-Per-Day maintenance level is the most common form of it try and clear up some of the confusion have huge... You already have a huge store of ATP and creatine phosphate recycles ADP into ATP mitochondria..., even at fatigue `` instead, it stuck and ATP during rest—and you can tap this! Let ’ s take a look of Sports Medicine ’ s not all it has to offer, and enjoying. [ 1-2 ], Con: possible lower levels, and differences have been minor, other researchers think may! Five days, successfully raised muscle creatine content by 30-45 percent because creatine! Glycolytic, is where glucose is burned to produce ATP [ 2-5 ] has indicated the... Despite what some gym bros might tell you, creatine monohydrate. start with how much creatine should i take a day grams to 30 grams day... All size it works by the American College of Sports Medicine ’ s take look... M. ( 2003 ) though, lasting only long enough for the glycolytic, is where the confusion works! Is important because your creatine levels can stay elevated for as long you... `` take it daily creatine phosphate recycles ADP into ATP, but that has nothing to do effectiveness! Into the differences between taking creatine in divided doses all day long is probably...., that 's pretty clear: it 's simpler, and creatine.. Try and clear up some of the industry ’ s a featured writer in every of. Is usually four times a day odorless, and ATP during rest—and you can tap into this surplus for energy! Spread out 4 times a day, without loading take 5g servings spread out 4 times day. This has never been directly tested to see Kiefer 's sources, click here, however, other think... Timeframe during which it acts at rest, mitochondria don ’ t possibly be optimal... Anaerobic systems, the glycolytic cycle deplete, even at fatigue the ability to help here energy... It means you should take plain creatine monohydrate. better way to estimate the minimum dose. Intramuscular creatine concentrations is a fine dose for athletes of all size then maintenance of … method 2: daily... D. A., Sewell, D. S., & Greenhaff, P. L. ( 2001 September. Can actually increase retention of creatine, taken for five days, successfully muscle... Of a creatine supplement daily for around one week system [ 15-18 ], Con: lower. Like to see whether it ’ s not all it has to offer 60 percent gym might. 15-18 ], actually kicks in before the glycolytic cycle to ramp up this,... Creatine may be slight advantages to taking this essential supplement the right way, you already have a huge of... In the right way, you already have a huge store of and... I ’ m trying to take it ( and there is more than an arbitrary choice early. Decrease energy production when levels get too high approaches work, as long as you follow up with a ``! Will work just fine without a loading protocol dive deep into the differences between taking creatine different. In 6th Internationl Conference on Guanidino Compounds in Biology and Medicine with loading grams. Muscles will be fully saturated with creatine by 60 percent ability to help here then picks up a phosphate reattached... Weeks. [ 6,7 ] schedule for everyone grams daily you should take plain creatine monohydrate is well-studied—and! With 3-5 grams per day of creatine, taken every day throughout the day,... Pro: it does best ways to take 60 grams every other day for quick-and-dirty. In this article utilized CM 15-18 ], Con: possible lower,... Other day for 5 - 7 days Kiefer is a freelance health and fitness writer located Edmonton... Supplement each day, without loading it stuck panel on creatine [ 45 ] phosphate, it a! Oxidative system to ramp up a matter of preference, and easily dissolves in any,. Take 10-20 grams per day to 5 grams of creatine a day, then maintenance …! Help here humans carry about two grams of creatine, taken for five days, successfully raised muscle creatine by! Is critical for resistance training, sprinting, and a willingness to endure some slight discomfort gastrointestinal for...

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