The most effective way to increase muscle creatine stores is to ingest 5 g of creatine monohydrate (or approximately 0.3 g/kg body weight) four times daily for 5–7 days. [efn_note]National Library of Medicine, June 13, 2017 – International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine[/efn_note]