Creatine is a popular supplement mainly used for enhancing athletic performance and muscle growth. Here are some key points about its benefits and usage:

Benefits of Creatine

1. Improved Athletic Performance:

   • Strength and Power: Creatine supplementation is known to enhance maximal strength and power, particularly beneficial during high-intensity, short-duration exercises^1^.
   • Muscle Mass: It contributes to increased muscle mass when combined with resistance training^2^.

2. Enhanced Recovery:

   • Creatine helps in faster recovery post-exercise by reducing muscle damage and inflammation^3^.

3. Neurological Benefits:

   • It potentially improves cognitive functions and processing, especially useful in conditions like traumatic brain injury^4^.

4. Benefits for Older Adults:

   • Creatine supplementation helps prevent muscle atrophy and can improve muscle function and bone health in older adults^5^.

Usage and Dosage

• Dosage: A common recommendation is to take 3-5 grams per day. Some protocols suggest an initial loading phase of 20 grams per day (divided into 4 servings) for 5-7 days, followed by a maintenance dose of 3-5 grams per day^6^.
• Forms: Creatine monohydrate is the most studied and commonly used form. Other forms exist but do not necessarily offer additional benefits over monohydrate^1^.

Safety and Misconceptions

• Safety: Creatine is generally considered safe when taken at recommended dosages. Long-term use in healthy individuals has not been associated with adverse effects^1^.
• Common Misconceptions: Myths about creatine causing kidney damage, dehydration, or cramping are not supported by scientific evidence^7^.

Special Considerations for Women

• Creatine may be particularly beneficial during different phases of the menstrual cycle, pregnancy, post-partum, and menopause due to hormone-related changes in creatine metabolism^8^.

If you have any further questions or need product recommendations, feel free to ask!