Creatine's true payoff hinges on baseline stores, dosing, and biology
TL;DR Summary
Creatine has potential benefits for muscle and brain health, but its effects vary by baseline stores (lower in women, older adults, and vegetarians may see bigger gains), dose/absorption (3–5 g daily maintenance; carbs can boost uptake; no extra benefit from very high doses due to saturation), and individual physiology. It's not a magic bullet and should accompany proper training and nutrition.
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