Some people start with a loading phase, where they take 20 grams of creatine per day for 5-7 days. This loading phase can help increase muscle creatine levels quickly. After the loading phase, you can move to a maintenance phase of 3-5 grams per day.

You can take creatine with a glass of water and stay well hydrated throughout the day. You can also take creatine with a meal that is high in carbohydrates or protein to help your body absorb it.

✅ Daily Dosage: Take 5g (1 scoop) of creatine monohydrate per day. Consistency is key for maintaining muscle saturation.

✅ Best Timing Options:

• Post-Workout (Optimal): Taking creatine after your workout with a protein shake or a carbohydrate source can enhance absorption and muscle recovery.
• Pre-Workout (Alternative): Some prefer taking it before training for potential strength and endurance benefits.
• Anytime (Maintenance Phase): If you're not training that day, simply take it whenever is most convenient—morning, afternoon, or evening.

✅ Loading Phase (Optional): To saturate muscles faster, take 20g per day (split into 4 doses of 5g) for 5-7 days before transitioning to 5g daily. This step is not necessary but can speed up results.

💡 Pro Tip: Mix creatine with water, juice, or your protein shake and stay hydrated throughout the day for best results!

The recommended daily dose of creatine for maintenance is 3-5 grams.