Take 30 to 60 minutes prior to training with at least 6oz of water. Gym molly certified creatine can be taken with or without food, or mixed with your favorite Gym Molly products. Recomeneded training: 1 servinig (1 scoop) per 100lb of body weight. Post workout and off days: 1 serving (1 scoop) per 100 pounds of body weight to assist in muscle recovery.