Add 1 rounded teaspoon of Micronized Creatine Powder to a glass filled with 8-12 oz of cold water or fruit juice. Then mix it up with a spoon. Power-up protein, meal-replacement, and weight-gainer shakes with a rounded teaspoon of Micronized Creatine Powder.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.