Q. What is Creatine? A. Creatine is a nutrient normally found in the body, particularly in muscles. It is made from the combination of three amino acids. Creatine helps provide the energy to help our muscles move. It has been available as a supplement since the early 1990s. It usually comes as a white powder.

Creatine is also found in meat and fish, usually at a concentration of about 4 grams of creatine per kilogram. Most people ingest about one gram a day from foods. Vegetarians have a much lower intake of creatine that meat eaters. The human body is able to make about one gram of creatine a day.

Q. What benefits do supplements of creatine provide? A. The majority of those who take creatine find that their muscle size increases and many notice in improvement in strength. The increase in size may be due to a combination of water retention and increased protein synthesis. Creatine also increases oxygen uptake by muscle tissue and improves performance. Whatever the reason for the muscle bulking, the toned look often improves one's body image. Creatine has also been tested with positive results in those whose muscles have atrophied due to neuromuscular diseases.

Q. How soon will I notice results? A. Increased muscle mass often comes within a few days. After three or four days, many people report feeling more "pumped." Shirts may feel fitting tighter. When you look in the mirror you may be surprised at how quicker your muscles have become bigger. Results come much quicker if you start a weight lifting program in addition to taking creatine.

Q. What kind of drink can I use to mix the creatine with? A. Creatine powder is best mixed in fruit or vegetable juices although mixing it in milk is another option.

Q. What's the right dosage? A. Scientists are still trying to find the ideal dosage of creatine that works best. For non-athletes, particularly those who are interested in just toning their muscles and adding just a little more bulk, about 3 to 5 grams of creatine a day for a month is sufficient to provide results. This amount of creatine, often about a

Q. Can creatine be taken indefinitely? A. Until we learn more about the long-term effects of creatine on the body, I recommend you take a break after a month's use and then cycle your creatine use. For instance, you can take about 3 grams of creatine every other day or twice a week, just enough to maintain the gain in muscle size you had after the first month of use.

Q. What time of day is best to take the creatine? A. Anytime of the day is fine, but taking it around the time of a workout is a good option. Some get results even taking it at night before going to bed.

Q. Is there a decrease in muscle size after stopping creatine use? A. There is a gradual decline of muscle mass over days and weeks after stopping creatine, but gains return quickly when creatine is reinstated.

Q. Are there any specific concerns related to creatine supplementation for women? A. Generally the dose for women should be lower due to their smaller size. For women who just want to tone their body, 2 or 3 grams a day for a month should be sufficient.