Creatine

• Single ingredient (usually creatine monohydrate)

• Increases strength, power, muscle fullness

• Dose: 3–5 g per day

Anabolic Mass (mass gainer)

• High calories (carbs + protein)

• Used for weight/mass gain

• Often includes small amounts of creatine, glutamine, etc.

• Anabolic Mass:
  1–2 servings daily (post-workout and/or between meals)

• Creatine (separate):
  3–5 g daily (can be mixed into the mass gainer)