Take creatine monohydrate
Use 3–5 g daily
Take it every day, including rest days
Take it at any consistent time of day
Take it with water or a meal
Mix it thoroughly before drinking
Stay well hydrated
If loading, take 20 g per day split into 4 doses for 5–7 days
After loading, continue with 3–5 g daily
Do not exceed the recommended dose
Consult a healthcare professional if you have kidney disease or other medical conditions