RAW NUTRITION Creatine includes 5g of Creatine Monohydrate. Creatine helps improve strength, increase lean muscle mass and helps your muscles recovery process during exercise. Creatine monohydrate can be used at any time of day but may be most beneficial from taking the product immediately after exercise or in the morning. Creatine Monohydrate is one of the most effective sports nutrition supplements around and has been shown to increase lean mass and improve explosive performance in exercise. Take 3–5 grams of Raw creatine monohydrate daily to replace what your body uses every day. You can personalize the rate within the range provided based on your size, muscle mass, and activity level.