Creatine supplements are available online and instore .
The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels, though amounts may vary depending on your weigh,
For example, an individual weighing 80 kg (175 pounds) would consume 24 grams (80 x 0.3) of creatine each day during the loading phase.
While it’s possible to maximize your creatine stores slowly over several weeks, a 5- to 7-day loading phase of 20 mg daily, followed by lower doses to maintain high levels is safe and the fastest way to maximize your muscle stores and reap creatine’s benefits.
These include increased muscle mass and strength, improved performance and a reduced risk of sport-related injuries.
At the end of the day, creatine loading may not be necessary — but it is expedient and safe.