Optimum Nutrition Micronized Creatine supports muscle size, strength and recovery when used consistently over time in conjunction with a healthy, balanced diet and regular weight training. It contains 5g of pure creatine monohydrate per serving with zero calories and zero carbohydrates. Creatine is one of the most studied supplements in the world, and is known for its muscle building and strength maintenance effects, derived from increasing energy capacity and creating a steady supply of energy for your muscles to use while working out.