Suggested use: Consume 20-25 g of Creatine Monohydrate for 4-5 days to help promote muscle saturation. Maintain creatine levels with 5-7 g per day, thereafter. For best results, mix 1 rounded teaspoon of Optimum Nutrition's Creatine Powder into 8 oz of cold water or your favorite sugary, non-acidic and non-caffeinated beverage. Store in a cool, dry place.