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. 1 lb. canister (90 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.