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One study showed that short-term high-dose supplementation at 20g/day for ten days could improve muscle power output in squats and bench presses.14 The other study stretched things out, providing participants with a weeklong loading phase followed by 0.07g/kg daily for 56 days (about 6g/day for a 200lb person).15 This study showed improved strength in leg presses, bench presses, and shoulder presses for the creatine group

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CrossRef Gut microbiota dysbiosis in chronic liver disease: Mechanisms driving hepatocellular carcinoma progression and therapeutic implications of Chinese medicine Shihao Zheng, Fan-e Cheng, Xiaoke Li, Hongbo Du, Peng Zhang, Xiaobin Zao, Yongan Ye, Xinyue Shi Molecular Aspects of Medicine .2026