When can it be consumed? Early Morning, Between Meals, Pre / Post Workout, At Bedtime Recommended Usage Level - Add 180-220ml of cold water to a shaker or a glass - Add 3/4 scoop of powder (4g approx.) - Blend well until it is completely mixed - Consume immediately Consume 1 serving per day or as advised by the dietician. Drink at least 3-5 litres of water per day during creatine uptake.