Dosage:
With Loading: 20g/day (split into 4 doses) for 5–7 days, then 3–5g/day.
Without Loading: 3–5g daily (takes 3–4 weeks to saturate muscles).
Timing:
Take anytime—consistency matters most. Optimal with carbs (e.g., post-workout shake).
Mixing:
Stir 5g into water/juice. Avoid caffeine within 30 mins (may reduce absorption).
Hydration:
Drink extra water (creatine increases muscle hydration).
Stacking:
Pair with protein for growth, beta-alanine for endurance.