Creatine is particular substance is already in your body naturally, but not in the higher levels necessary to get the muscle gains that you may be looking for. Therefore, adding this supplement to your muscle building regimen will help your body recover more efficiently from grueling workouts, speed up the rate at which you create lean muscle mass, and improve your levels of performance. Take 5 grams before your workout and 5 grams after for maximum muscle boosting effects.