To use creatine effectively, follow these guidelines: 1. Choose the right form:
Creatine monohydrate is the most studied and effective form of creatine available

. 2. Loading phase (optional but recommended for faster results):

• Take about 20 to 25 grams of creatine per day for 5 to 7 days.
• Split this into 4 to 5 doses of 5 grams each throughout the day.
• This saturates your muscle creatine stores quickly, helping you experience benefits sooner

3. Maintenance phase:

• After loading, take 3 to 5 grams daily to maintain high creatine levels in your muscles

4. How to take it:

• Creatine powder dissolves well in water, juice, or protein shakes. Warm liquids dissolve it faster but cold liquids are fine too

• Taking creatine with carbohydrates or protein may improve absorption due to insulin release, but it is effective even without these

• Stay consistent with daily intake for best results

5. Avoid excessive doses:

• Do not exceed recommended doses as higher amounts do not improve results and may cause gastrointestinal discomfort

6. Additional tips:

• Creatine can be taken in powder, capsule, or tablet form with similar effectiveness

• Avoid heavy caffeine intake before intense workouts as it might affect performance, though evidence is inconclusive

In summary, start with a loading phase of about 20-25 grams per day split into multiple doses for 5-7 days, then continue with 3-5 grams daily. Take it with fluids and optionally with carbs or protein for better absorption. Consistency is key for maximizing creatine's benefits on muscle performance and growth