Creatine and benefits

     Extensively studied for both its safety and benefits, some of creatine’s supposed benefits are supported by research and some are not. Creatine also shows promise outside of the athletic and performance setting, but more research is needed in these areas.

1°Increase in muscle size Creatine supplementation causes an increase in the water content of muscles, making them “larger.” This is not due to an increase in the size of the muscle fibers. However, creatine can increase “real” fat free mass over time, as its strength and power-boosting properties allow higher quality training and thus, better gains.

2°Improved athletic performance  A large body of research shows that oral creatine supplementation can make an athlete faster and stronger when performing high intensity activity.

3°Increased muscle protein synthesis  I found a few studies which refuted this claim.6 7 Still, if someone who uses creatine can lift more weight, muscle protein synthesis should increase; although, the creatine itself simply increases the available energy supply (ATP) for muscle contraction. Creatine itself does not stimulate protein synthesis. 

- Doses -
* Loading period *
5-7 days from 20 to 30 grams
If the dose is 20 at a rate of 4 different times by 5 grams in each dose
If the dose is 30 at 6 different times by 5 grams in each dose

- Key times for a dose -
After waking up - before breakfast duration - immediately after exercise

* Conservative * period
Eat 2-3 grams a day
And some prefer to deal with 5 grams a day