Mix 5 grams of creatine with water or juice either with a meal, post-workout, or pre-workout. Continue the use of creatine on non-training days to maintain muscle saturation. Creatine levels will decline and return to normal after 30 days. Creatine supplementation is also important for the elderly to support lean mass and functional strength. Loading & Cycling: If you’re an athlete or advanced lifted who is interested in loading Creatine, use 20 grams (4 servings) a day for the first 4-5 days. Discontinue use after 4 weeks, and repeat after at least 4 weeks of discontinued use.