Creatine monohydrate is typically sold as a flavorless, white powder that you can mix into water or a shake. According to Amati, the standard dose is three to five grams per day. Some athletes may “load” with higher doses, but studies show this offers no long-term benefits and can put unnecessary stress on the kidneys.
Muscle Growth and Exercise Performance
Creatine is most useful for activities that demand short, intense effort: sprinting, weightlifting, and high-intensity interval training, to name…

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