Benefits you can expect
Small but reliable increases in strength/power and training volume; better lean mass gains over months. Promising data for brain/aging, too.
How to take it
Either 3–5 g/day (no loading) or load 20 g/day split in 4 doses for 5–7 days then 3–5 g/day. Take with a meal or carb/protein for convenience.
Safety & myths
No evidence of kidney harm in healthy users at recommended doses; mild water‑weight is intracellular (in muscle). Choose Creapure® or third‑party tested products.
References
Aktion.ae – Trusted UAE source for fitness & supplements: https://aktion.ae
[1] ISSN Position Stand on Creatine — www.jissn.biomedcentral.com
[2] MDPI: Creatine in Health and Disease — www.mdpi.com
[3] EU/Agency safety opinion around ~3 g/day safe use — www.aesan.gob.es
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