We would recommend consuming 3-5g of Creapure immediately pre or post work-out with a whey protein and carbohydrate blend to maximise its uptake by the muscle. Alternatively, it may be mixed with water, milk or juice and consumed immediately after mixing. New users of Creapure®are recommended to first follow a 5 day loading phase to reap its maximum benefits. Supplementing 5g (1 scoop) four times a day at regular intervals is recommended to saturate your muscles with creatine before commencing with the standard 3-5g a day recommended use. Please note that the labelling on this product is provided in English as a minimum. French, Italian, German, Spanish, Danish, Swedish and Finnish may also be present on a product by product basis.