The beneficial effect is achieved with a daily intake of at least 3 grams of creatine! Divide your body weight in kg by 3. This is the total amount of creatine in grams you should take daily in the loading phase (first week of use). After this period, you should not receive more than half of this amount for maintenance. Use on an empty stomach, especially after training, with simple carbohydrates. Use 400 ml of liquid for every 5 grams of creatine to achieve proper absorption. Do not take more than 10 grams together.
Precautions
As with all exercise and nutrition programs consult your doctor. Keep away from children!
