Add 1 rounded tablespoon of Micronized Creatine Powder to a glass filled with 8-12 oz of water or fruit juice. Then mix it up with a spoon. Tip: Power-up protein, meal-replacement, and weight-gainer shake with a rounded teaspoon of Micronized Creatine Powder. Suggested Use: Creatine Loading: Take 1 rounded teaspoon of Micronized Creatine Powder with morning, afternoon, and evening meals and 1 additional rounded teaspoon before going to bed for 4-5 days. Creatine Maintenance: Take 1 rounded teaspoon with a meal or immediately after training with your post-workout protein shake. Intended for use in healthy adults and as part of a healthy, balanced diet and exercise program. Tips: Drink at least 8 glasses of water daily when supplementing with creatine. Consuming carbohydrates helps with muscle retention of creatine.