Using creatine effectively involves a few key steps:

1. **Choose the Right Form**: The most common form is creatine monohydrate, but there are other options like creatine hydrochloride and buffered creatine. Monohydrate is well-researched and usually the most cost-effective.

2. **Loading Phase (Optional)**: Some people choose to start with a loading phase to quickly saturate their muscles. This typically involves taking about 20 grams per day (divided into 4 doses) for 5-7 days.

3. **Maintenance Dose**: After the loading phase, a typical maintenance dose is around 3-5 grams per day. This can be taken any time, but many prefer to take it post-workout with a meal or shake for better absorption.

4. **Stay Hydrated**: Creatine can cause water retention in the muscles, so it's important to drink plenty of water throughout the day.

5. **Cycle or Continuous Use**: Some people choose to cycle creatine (e.g., using it for 8 weeks followed by 4 weeks off), but many studies show that continuous use is safe and effective.

6. **Combine with Other Supplements**: Creatine can be taken alongside other supplements like protein powder, beta-alanine, or BCAAs, depending on your fitness goals.

7. **Monitor Your Body**: Pay attention to how your body responds. Some may experience stomach discomfort, which can often be mitigated by splitting doses or taking it with food.

Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions.