Recommended dosage For the first 3 days (loading phase): Mix 1 scoop with 8 oz. of water and consume 4 times daily. After day 3 (maintenance phase): Mix 1 scoop with 8 oz. of water 1-2 times daily. For more impressive results, replace water with a carbohydrate drink or sports drink. Simply put water in the shaker first, then add a scoop of 100% Platinum Creatine and shake until dissolved. Creatine works perfectly when taken before or after a workout. On non-training days, consume it in the morning.