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1. Key Benefits Confirmed by Recent Studies
Explosive Strength & Lean Mass
2024 meta-analysis (61 RCTs) showed significant gains in strength; higher doses (>5 g) trended stronger for legs.
Faster Muscle Recovery
Review in Nutrients (2025) links creatine to reduced DOMS and quicker phosphocreatine resynthesis.
2. How Much Creatine Should Adults Take?
Rule of thumb: 0.1 g/kg/day ≈ 3–10 g for most adults.
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Frequently Asked Questions
Most adults need 3–5 g daily; heavier athletes (100 kg+) can use up to 7 g.
Studies (≤10 g/day) show no adverse impact on kidney function in healthy adults. Consult a doctor if you have renal issues.
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Posted on June 23 2025
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