You take the scoop and get it full of the powdery substance in your container. In this scoop is approx. 5 grams of creatine monohydrate (which is what you are looking for). Take 10 grams a day, 5 before you workout and 5 after. Why? Creatine gives you energy and allows you to do more work in your workout, so taking it before your workout seems reasonable. Why after? You use creatine in your body when you work out so you need to replenish it when you finish. Loading stage? I don't believe in the loading stage. However, if you were doing this then you would: For one week take 20 grams of creatine monohydrate a day 1. 10 grams when you wake up 2. 10 grams right after workout. After the one week follow the 10 gram a day schedule I set above. Creatine is good, use it correctly and you will see a difference. Good Luck!