Potential benefit
Evidence is most relevant to repeated short, intense efforts. This does not make creatine a universal endurance or muscle guarantee. Training and food remain the foundation.
Interpreting amounts
Maintenance protocols of 3–5 g daily are common in studies. This describes adult study protocols, not a personal dose. Added water can increase weight; gastrointestinal discomfort is possible.
Who needs individual review?
Do not infer an automatic recommendation for minors, pregnancy, illness or medication use. Product purity and mixtures need separate assessment.