Continued from Should I Take Creatine?

How to use creatine. While some debate regarding how much creatine to use, what kind to take, and when to take it still exists, science supports a logical approach to timing. Workouts deplete creatine stores, which can be replenished post-exercise via supplementation. Forms other than monohydrate are available but have not been as extensively studied.

The recommended serving size of a creatine product should be around 3 to 5 g (3,000 to 5,000 mg). One dose at that level per day should be more than adequate to meet your needs. Do not take it with fruit juice, though, as this combination produces creatinine, which is difficult for the kidneys to process.

As always, do your homework in the published literature before using any supplement. Also consult your healthcare practitioner or sports medicine physician to see if creatine is right for you.