Creatine for muscle

How much creatine should I take to boost my exercise performance?

Many men take creatine to build muscle or improve exercise endurance. The loading dose for the first 5 days is about 20 g orally every day, and then you need to take 2-3 g per day. The results are not immediate and not seen in everyone. About 30% of individuals see no difference in weight or exercise endurance. Creatine tends to be of more benefit in elderly individuals or highly trained athletes. For the casual person, creatine does not do much. The supplement is relatively safe but may cause bloating and diarrhea. If you want creatine to work, you must exercise regularly and be committed for at least 2-3 months. Sitting at home and popping creatine pills will do jack shit, except make you obese.