Take 20 g of creatine monohydrate per day for 5–7 days
Split the 20 g into 4 doses of 5 g each
Take each dose with water or a meal
After loading, take 3–5 g per day for maintenance
Stay well hydrated during the loading phase
If stomach upset occurs, reduce each dose size and spread doses out more
Optional alternative: skip loading and take 3–5 g daily from the start