Solimo creatine powder supplement and drink mix contains 5g creatine monohydrate per serving. During the loading phase (first 3 days of use), mix 1 scoop with at least 8 oz of water or your preferred beverage 4x daily. During the maintenance phase (day 4 onward), mix 1 scoop with at least 8 oz water or your preferred beverage 1 to 2x daily. Be sure to drink plenty of water (8 to 10 glasses) while taking this product. For adults 18 years of age or older. Do not exceed 4 scoops per day.