Directions For Micronized Creatine Powder: Add 1 rounded teaspoon of Micronized Creatine Powder with a glass filled with 8-12 oz of cold water or fruit juice. Then mix it up with a spoon. TIP: Power-up protein, meal-replacement, and weight-gainer shakes with a rounded teaspoon of Micronized Creatine Powder. Made with Pure L-Glutamine. Unflavored Versatility. Add to Protein and MRP Shakes. Mixes Easily with a Spoon. Wide Variety of Available Sizes. Supports Muscle Recovery Efforts. Suggested use - Creatine Loading: Take 1 rounded teaspoon of Micronized Creatine Powder with morning, afternoon, and evening meals and 1 additional rounded teaspoon before going to bed for 4-5 days to help saturate your muscles with creatine. Creatine Maintenance: Take 1 rounded teaspoon of Micronized Creatine Powder with a meal or immediately after training with your post workout protein shake. TIP: Drink at least eight glasses of water daily when supplementing with creatine. Consuming simple carbohydrates with creatine may help improve overall effectiveness.Warnings: Check with a qualified healthcare professional before using this product if you are pregnant or nursing a baby or if you have any known or suspected medical condition(s) and-or are taking any prescription or OTC medication(s). *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.