Creatine is made naturally in the body and helps you produce energy in activities lasting <10s
Creatine has been shown to help athletes gain strength, but also has other benefits such as:
Gain and Maintain muscle mass along with strength in older adults
Helps memory
Reduce the risk of ALS
Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues
It is best to take after workouts in 5g doses, or loading by taking 5g 4x/day for ~5 days and then maintaining by having an average of 2-3g/day.