Choose a creatine monohydrate powder (plain, unflavored)
Use 3–5 g per day for most people
Mix with water or juice; stir or shake until dissolved
Take once daily at any time of day that fits your routine
Be consistent every day, including training and rest days
Drink enough fluids throughout the day
If you prefer a faster start, consider a loading phase: 20 g/day split into 4 doses for 5–7 days, then 3–5 g/day maintenance
If you have stomach upset, reduce the dose to 2–3 g and/or split into 2 doses
If you cycle off, return to 3–5 g/day when restarting; no mandatory cycling is required
Avoid taking more than 10 g/day unless directed by a clinician
If you have kidney disease, are pregnant, or take medications that affect kidney function, consult a healthcare professional before use