Creatine monohydrate has many benefits, including increased lean muscle mass, weight gain, boosting anaerobic strength, supporting cognitive function, improving muscle recovery time, and providing energy and endurance. 500 gram pouch (100-166 servings, based upon dosage). Those under 160 lbs. bodyweight should take 3 grams daily; those above 160 lbs., up to 5 grams daily. Can be mixed with any liquid; although stomach upset is rare, you may sip throughout the day if you experience any gas, bloating, or loose stools.