I bought protein today and I got 500g of Creatine Monohydrate for free. I've never thought of using Creatine before, but now when I have a bottle, why not use it.
The problem is that I get a lot of conflicting advice on how much I should take and how often.
Is a loading phase necessary?
Apart from a possible loading phase, how much should I consume per day? I'm 190lbs by the way.
Is it necessary to take more Creatine on training days?
Thanks in advance.