There are many different forms of creatine available on the market, but creatine monohydrate is the most extensively researched and tends to be the cheapest form. Another option is micronized creatine monohydrate, which dissolves more easily in water.

In most studies, supplementation involved an initial loading protocol of around 0.3 grams per kilogram of bodyweight per day (typically divided into four equal doses throughout the day) for 5–7 days followed by a daily maintenance dose of at least 0.03 g/kg of bodyweight. For a 180 lb (82 kg) person, this translates to a loading dose of 25 g/day and a maintenance dose of at least 2.5 g/day. The “alternative” to creatine loading involves simply taking a smaller dose (usually 3–5 g) of creatine every day.