量出5克肌酸粉。 把粉末与1升水混合。 立刻喝肌酸。 前五天每日服用四次。 逐渐减少到2-3份剂量一天。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
When you're loading creatine, 5 grams is the recommended dosage to start with; unless a doctor has recommended otherwise, 5 grams is a safe bet.  Use the plastic measuring cup that came with the powder to measure it out. If your can of powder didn't come with a measuring tool, measure one heaping teaspoon, which is roughly equivalent to 5 grams. Pour the powder directly into the water and use a spoon to quickly stir it. If you're using a bottle with a cap, you can close the cap and shake it.  If