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Creatine is a naturally occuring substance in the body. It is also obtained from eating certain types of meat. Creatine is involved in the muscle contraction process. Using creatine supplements allows your muscles to contract longer and harder, thereby increasing your ability to lift more weight and build muscle. Typically the dosage you would use is 5 g per day. You also may want to do a loading cycle initially for 5 days, where you take 20 g per day. Taking creatine with some type of juice or liquid carbohydrate helps the uptake of creatine into muscle cells. Always read the directions on the container and take necessary precautions as with any other supplement or food. Ask you doctor before you start taking creatine if it is ok for you.