Extreme Labs CM5 Creatine Monohydrate is a 100% Pure Pharmaceutical Grade Creatine Monohydrate clinically tested supplement shown to be directly involved with the increase of strength, power and anaerobic endurance and is considered by most Sport Scientists and Athletes to be one of the most important supplements available. When taken at the correct dosages, Extreme Labs CM5 has been shown to improve the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women. Creatine works to help delay the onset of muscle fatigue, providing valuable sustenance during high intensity training. Loading Phase For the first week take 2 heaped teaspoons (Approx 10g) of CM5 twice a day to help load the CM5 into your muscles. Maintenance Phase From week 2 reduce to 1 serving (5g) twice a day for a total of 8 weeks then finish course and leave at least 2 weeks before repeating course. The best time to take CM5 is 30 minutes prior to training and 30 minutes after training. On non training days take first serving in the morning and the second serving mid afternoon.