Using Creatine Monohydrate Creatine monohydrate is a popular sports supplement that enhances athletic performance. Here's a brief guide: Loading Phase (optional) - Take 20-25 grams per day for 5-7 days, split into 4-5 doses. Maintenance Phase - Take 3-5 grams daily. Tips - Mix with water or juice and take with a meal. - Stay hydrated. - Cycle or use continuously; effects are seen in 4-6 weeks. Consult a healthcare professional before starting.