Techniques of taking creatine to develop lean muscle
How someone takes creatine has undergone a lot of changes since it very first became available. A loading phase of 15 25 grams each day for 5 days used to be a standard. Cycling, or only staying on for 4-6 weeks, used to be a standard. Taking with fluids for insulin spike was recommended. This's not anymore suggested as a result of the conversion to creatinine. We could go on. So how are you meant to know what is the correct method to take creatine? Creatine studies have supplied a great deal of data. But it's also shown what's useful and what's not.

Creatine Monohydrate, Citrate& Phosphate
Just how much?
The dose must average.05grams per kilogram of weight. So a 200lb male (90.9kg) would consume on average 5grams each day. A woman would use the very same ratio to arrive at the average daily intake of her. This is an average recommendation. Raise or lower slightly based on the way in which you feel.
When?
On workout days it's best creatine top 5 (just click for source) to have right after you have finished your workout (within the hour). Your muscles are very receptive at this time. On non-workout or sporting days, thing that is first in the morning is best, but anytime throughout the day is okay.
Combine it with what?