5-10 grams per day is good, and after awhile, you could just leave it at 5 grams per day once stores have been saturated. You could load with higher doses quicker if you wanted, but it is not needed. I usually take 5 grams on non-training days, and 10-grams on training days. I use standard monohydrate creatine....actually Creapure from True Nutrition.