Creatine monohydrate is one of the most extensively researched supplements for enhancing strength, power, and lean muscle mass. Using it well is simple.
The daily dose
Take one scoop (5g) a day. Mix it into 200 to 300 ml of water, juice, or your regular protein shake and drink it. Because it is unflavored, it will not change the taste.
Step by step
- Pour 200 to 300 ml of water or your usual drink into a glass or shaker.
- Add one level scoop (5g) of creatine.
- Stir or shake for 10 to 15 seconds until it is mixed.
- Drink it right away. If a little powder settles at the bottom, swirl and finish the glass.
When to take it
Any time of day works. Many people take it with a meal or right after training just to build a habit. Consistency matters more than timing, and you should take it on rest days too.
Do you need a loading phase?
No. Some people load with about 20g a day, split into four doses, for 5 to 7 days to fill their muscles faster. It is optional. Taking 5g daily gets you to the same level in a few weeks.