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Creatine plays a role in cellular energy metabolism and has a role in protein metabolism. Creatine monohydrate supplementation has been shown to result in an increase in skeletal muscle and fat-free mass, and enhance high-intensity exercise performance in young healthy men and women. You can take creatine gradually or load – it really does not matter, because the body stores creatine effectively. There is also no ideal time to take creatine. You can take it in equally spaced doses or take at least one dose before or after a work out. Again that is because creatine stays in the body and works for a long time, even if you have stopped taking it. Suggested Use: LOADING PHASE: Take 4 teaspoons daily mixed with juice or water for one week. MAINTENANCE: Take 2 teaspoons daily mixed with juice or water.