A daily dose of 3 grams is recommended.

With normal activity, 2 to 4 g of creatine are used per day. Depending how physically and mentally active an individual is, this requirement can increase to 5 g per day. The body produces half of the creatine needed daily, and the rest needs to be ingested through food. Depending on the individual´s lifestyle and diet, a recommendation of 3 g per day could make sense.

Creatine should always be taken with caffeine-free beverages, such as water, fruit juice or warm tea (which improves solubility). Make sure you take the creatine with enough fluids (rule of thumb: 1 g creatine/100 mL fluids).

The creatine drink should always be prepared fresh and consumed on the same day since creatine does not stay stable for long in liquids.