Energy balance

Oral creatine supplementation increases muscle phosphocreatine content by approximately 20%, which enhances performance specifically during short-duration, high-intensity, repeated exercise bouts, but does not improve maximal isometric strength, rate of force production, or aerobic exercise performance.

If you perform short, explosive activities (like sprinting or weightlifting) with brief rest periods, creatine can help you maintain power output across multiple sets. Take 3 grams daily; you do not need to 'load' with 20 grams unless you want faster saturation. Do not expect it to help your long-distance running or increase your one-rep max directly. Stay hydrated, as it causes water retention.