Take 3–5 g of creatine monohydrate daily
Mix the powder with water, juice, or a protein shake
Drink it immediately after mixing
Take it at the same time each day
Take it with a meal or after a workout if preferred
Use a loading phase only if desired: 20 g per day split into 4 doses for 5–7 days
Follow the loading phase with 3–5 g daily
Stay well hydrated while using creatine
Use a measuring scoop or kitchen scale for accuracy
Do not exceed the recommended dose unless advised by a healthcare professional