Our creatine formula is a pharmaceutical grade supplement containing 5000mg of pure creatine monohydrate. Creatine is one of the safest and most studied nutrition supplements around and has been proven to be safe for long term use. Creatine monohydrate is thought to increase lean muscle mass, help muscles recover more quickly during exercise and increase strength. When you workout your body uses up ATP (adenosine triphosphate), the universal source of cellular energy! As the ATP molecule breaks down to release energy, it turns into ADP (adenosine diphosphate). Creatine transforms ADP back into ATP, in turn replenishing your body's energy stores! Recommended dosage for the initial loading phase of 5 to 7 days is .3g/kg of body weight and then 2 to 10g after that consistently. For example, a 180 lb man (180 lbs/2.2=82kg Then take 82kg X .3g=25g of creatine for a 180 lb man. Then follow the loading phase with 5g thereafter.