Your formula.
Your directions.

Start with your tub. Each formula has its own serving size and directions.

Charlie’s Creatine

Both Creatine labels list 5 g creatine monohydrate per serving and 50 servings per container. The navy tub lists a 5.6 g scoop; the white tub lists a 5 g scoop. Use the scoop and serving weight supplied with your exact product.

For adults, the listed directions specify one scoop in 8 oz of water or juice four times daily during the first five days, then one or two times daily, or as directed by a healthcare professional.

Because servings per day can vary, 50 servings does not necessarily mean a 50-day supply.

See Creatine’s label and directions

Creatine + Hydration

Adults mix one scoop (10 g) with 6–8 oz (177–237 ml) of water or a favorite beverage daily. Each scoop provides 5 g creatine plus 1,000 mg sodium, 200 mg potassium and 60 mg magnesium. Do not exceed the recommended dose.

Hydration is lemon flavored and contains natural flavors, stevia extract (leaf) and silicon dioxide. It has 30 servings per tub.

See Hydration’s ingredients and directions

What about loading?

Creatine research includes both loading and gradual approaches to increasing muscle creatine stores. Keep that general background separate from the directions on a finished product. Do not multiply Hydration servings to follow a creatine-only loading protocol.

Build a routine you can remember

Once you understand your label’s schedule, choose a familiar cue for each serving. Keep the label available and measure with the supplied scoop. A supplement supports your routine; it does not replace training, nutrition or rest.

Before you begin

Read the warnings on your tub. Hydration’s product information advises pregnant or nursing mothers, children under 18 and people with a known medical condition to consult a physician before use. Ask a qualified healthcare professional about supplement use when you have individual health questions or have been advised to limit sodium.

Keep products out of reach of children. Do not use if the safety seal is damaged or missing. Store as directed on the label.