Suggested use: For adults, take one (1) scoop (0.75 g) one hour prior to working out with 4-6 ounces of water. Our versatile Crea-Crete(TM) can be taken with food, mixed with your favorite protein, or on an empty stomach. Creatine should be consumed within 10 minutes after mixing. Training 1 serving per 100 pounds of body weight. Additional Support 1-2 servings per 100 pounds of body weight. Rest Days Can take 1 serving per 100 pounds of body weight.