Take creatine monohydrate daily
Use 3–5 grams per day
Take it at the same time each day
Take it with water or a meal
Stay well hydrated
Be consistent on training and rest days
Loading is optional: 20 grams per day for 5–7 days, split into 4 doses, then 3–5 grams daily
Skip loading if you prefer a simpler routine
Mix it thoroughly before drinking
Use it alongside regular resistance training
Check with a healthcare professional if you have kidney disease, are pregnant, or take medications
Stop use and seek medical advice if you have unusual side effects