I would always suggest doing the loading phase with any creatine product. Take 2 servings per day for the first 5 days (one immediately after your workout on training days). Thereafter, take 1 serving immediately after workouts on training days and just before you biggest meal on non-workout days. You may also want to re-load every 6-8 weeks, as some research suggests this can top up muscle creatine levels further with the accompanying benefits. For excellent information on creatine and all other supplements, I would strongly suggest that you read the articles - http:///view/v/article/a/25 & http:///view/v/article/a/10 in the Articles section.