Take 3–5 g of creatine monohydrate daily
Take it every day, including rest days
Take it at any consistent time of day
Take it with water or a beverage
Take it with a meal if preferred
Mix it thoroughly before drinking
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
Stay well hydrated
Follow the product label if it differs
Consult a healthcare professional if you have kidney disease, are pregnant, or take medications