Optimum Nutrition Micronized Creatine powder for women and men helps support muscle strength and growth, maximizes Atp recycling, and speeds up muscle recovery with 5g creatine monohydrate per serving. Designed for daily use by serious athletes, it easily mixes with cold beverages or your Gold Standard protein shake. Made with quality ingredients, it is trusted by professionals and fitness enthusiasts to boost performance in the gym or on the field. Directions - Add 1 rounded teaspoon to 8 to 12 oz cold water or juice and mix. Creatine loading Take 1 rounded teaspoon with meals three times daily and one before bed for 4 to 5 days. Creatine maintenance Take 1 rounded teaspoon with a meal or after training. Drink at least 8 glasses of water daily while using creatine. For best results, use daily with exercise.