Take 3–5 g of creatine monohydrate daily
Take it every day, including rest days
Mix it with water, juice, or a protein shake
Take it at a consistent time each day
Take it with a meal or after a workout if preferred
Drink enough water throughout the day
Use a loading phase only if desired: 20 g per day split into 4 doses for 5–7 days
After loading, continue with 3–5 g per day
Do not exceed the recommended dose
Check with a healthcare professional if you have kidney disease, are pregnant, or take medications