As a nutritional supplement, ad about 4 scoops (300g) to 500 – 600ml of cold water or full cream mil. Use a blender or hand held shaker for about 30 seconds. Have 1 – 3 servings daily as snacks in -between meals or as a recovery drink post- excercise. Water may be substituted with 600 ml of full cream milk. This will add 20g protein and 1.8g leucine per serving.
Persons under 80kg, have 2 servings per day for the first 5 days and only 1 serving per day thereafter
Persons over 80kg, have 2 – 3 servings per day for the first 5 days and 1 – 3 servings per day thereafter.
Please note that the beneficial effects of creatine will only be obtained with a daily intake of at least 3g.