I take 10 g a day and have maybe noticed muscles seem to bulk more after a hard strength workout. But other than that I feel about the same.
I take 10 g a day and have maybe noticed muscles seem to bulk more after a hard strength workout. But other than that I feel about the same.
I've recently started taking it and I've definitely noticed improved cognitive function. obviously all anecdotal and likely other contributing factors too (have been exercising more)..
More water in the muscles is another effect. Also placebo. I do notice I'm a bit heavier when I'm on creatine.
Creatine is known to give you some more energy. Like, 3%-5%. That's just an extra rep, hardly noticeable.
And extra rep seems like it could be a big deal when strength training.