The beneficial effect is obtained with a daily intake of at least 3 grams of Creatine! Divide your body weight in kg by 3. That is the total amount of Creatine in grams you should take daily in the “loading phase” (first week of use). Use on an empty stomach, mainly after training, with simple carbohydrates. Use 250 ml fluid for every 3 grams of Creatine to achieve proper solution. Don’t take more than 10 grams in one sitting, spread out the daily dose!