Mix creatine monohydrate with water, juice, or a protein shake
Take 3–5 g daily
Take it at the same time each day
Take it after a workout or with a meal if preferred
Drink enough water throughout the day
If using a loading phase, take 20 g per day split into 4 doses for 5–7 days
After loading, continue with 3–5 g daily
Use a consistent brand and measure the dose accurately
Avoid taking more than recommended without medical advice