Taking Creatine

Creatine comes as a powder. There are many forms, but by far the most potent one is creatine monohydrate. 

Loading Phase - First Week

When taking it for the first time it's recommended you go with 20-25g split into equal doses over 5-7 days. This is higher dose than normal & it's goal is to reap the benefits faster

Maintenance Phase

Take 3-5g per day. 

The loading phase can be skipped, which means your muscles will take longer to get to full creatine reserves.