Choose creatine monohydrate
Take 3–5 g daily
Take it every day, including rest days
Take it with water or a beverage
Take it after a meal or with a meal if preferred
Take it at the same time each day
Optional: use a loading phase of 20 g per day for 5–7 days, split into 4 doses
After loading, take 3–5 g daily
Drink enough water throughout the day
Follow the product label instructions
Avoid exceeding the recommended dose
Consult a healthcare professional if pregnant, breastfeeding, or managing a medical condition