Pure creatine monohydrate in powder form helps increase physical performance with successive bursts of energy during short-duration, high-intensity exercise. Provides power and endurance, while accelerating recovery. Dosage For one dose, mix 5g in 500ml of your favorite beverage. Bulking Phase: During the first week, take 4 servings daily. Two before and two after training. Maintenance Phase: After the loading phase, take 2 doses daily. One before and one after training.Precautions We recommend that you consult a doctor or nutritionist if you have any questions regarding the use of this product.