Creatine Monohydrate Strenuous anaerobic exercise and even hypermetabolic conditions cause the body, lean body tissue mostly, to rely heavily on creatine phosphate for muscular contraction and other energy requirements within the cell. Creatine comes most often in either a monohydrate or phosphate form. The monohydrate form appears to be more readily absorbed than creatine phosphate. The monohydrate is carried into the bloodstream where it is transformed into the creatine phosphate form that the muscles use. Muscles use it up rather quickly during exercise—and during a chronic infection like HIV. Supplying this form allows the muscles to replenish levels quickly and sustain high levels, since skeletal muscle doesn’t create its own but imports it from the bloodstream. It also helps recycle the important energy providing molecule, adenosine triphosphate (ATP). Red meat also provides a good source, although not nearly as concentrated as a supplement. Those who abstain from or have reduced their consumption of red meat may especially benefit from using this. People with diabetes should consult their physician before using creatine and, if using, monitor their blood sugar closely. Be cautious about using creatine if you have kidney problems. Excessive use may cause acne; drink plenty of fluids. Part of creatine’s effect is to increase the amount of water in muscle cells, plumping them up. Adequate hydration (drinking enough water) to keep up with the added needs as well as to help your kidneys makes sense. Creatine monohydrate (DAAIR) Each container, one kilogram (1,000 grams) of micronized creatine. The muscle-building benefits for those who work out are widely recognized. It is found in high quantities in muscles where it provides fuel for their contraction. Its main benefits seem to be helping reduce fatigue and hasten post-workout recovery time. One heaping teaspoon contains approximately 5 grams. Consume approximately 20 grams in divided doses per day. Suggested use is a teaspoon (5 grams) four times per day for the first five days. Then use 1 teaspoon after exercise (which should occur at least once daily).