As a nutritional supplement, add ±3 scoops to 600-650ml of cold water. Use a blender or hand held shaker for about 30 seconds. Have 1 to 2 servings daily as snacks in-between meals (servings may be halved).
Persons under 80kgs - Have 2 servings per day for the first 5 days and only 1 serving per day thereafter.
Persons over 80kgs - Have 2-3 servings per day for the first 5 days and 1-2 servings per day thereafter.
Note that the beneficial effects of creatine will only be obtained with a daily intake of at least 3g.