Creatine monohydrate is a popular dietary supplement that is commonly used to enhance physical performance, particularly during high-intensity, short-duration activities like weightlifting and sprinting. It's important to note that while creatine is generally considered safe for most people when used as directed, you should consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions.

Here's a general guide on how to use creatine monohydrate:

Dosage: The typical dosage for creatine monohydrate involves a "loading phase" followed by a "maintenance phase." However, recent research suggests that you might not need a loading phase and can directly start with the maintenance dose. Here's a common dosing regimen:

Loading Phase (Optional): Consume about 20 grams of creatine monohydrate per day, divided into 4 equal doses, for 5-7 days. This helps saturate your muscles with creatine more quickly.

Maintenance Phase: After the loading phase, consume 3-5 grams of creatine monohydrate per day. You can take it all at once or divide it into multiple doses.

Timing: Creatine can be taken at any time of the day. It's often recommended to take it around your workouts to ensure that it's available when your muscles need it the most. Some people prefer taking it post-workout, while others take it with a meal.

Mixing: Creatine monohydrate is typically sold as a powder that you can mix with water, juice, or a carbohydrate-rich beverage. Mixing it with a carbohydrate source can help enhance its absorption.

Hydration: Make sure to drink plenty of water throughout the day when using creatine, as it might increase your body's water requirements.

Cycling: Some people choose to cycle their creatine usage, meaning they use it for a few months and then take a break for a few weeks before starting again. However, there's no clear consensus on whether cycling is necessary, and many individuals take creatine continuously without cycling.

Combining with Other Supplements: Creatine monohydrate is often used in combination with other supplements, such as protein powder and amino acids, to support muscle growth and recovery. Make sure to research and consult a healthcare professional before combining supplements.

Monitoring: While creatine is generally safe, it's a good practice to monitor your body's response. If you experience any unusual side effects or discomfort, discontinue use and consult a healthcare professional.

Remember, individual responses to creatine supplementation can vary, and its effectiveness may depend on factors like your diet, exercise routine, and genetics. Always prioritize a balanced diet, proper hydration, and a well-structured training program for optimal results.

I hope you find it useful , do try creatine monohydrate as 2 months on creatine & one month off definitely you'll see the results 

Thanks ,

Shashank Gupta

ISSA CFT & Nutritionist