Conrad

One serving of Kre-Alkalyn creatine is typicaly 2g per capsule. Two servings a day is sufficient. Take two capsules 30 mins before training and two straight after. On non training days take 2 servings of 2 caps on an empty stomoch. One of these should be first thing upon waking before am cardio. Im going by the typical 2g per capsule here. If you tell us what brand your taking it will help.