Taking creatine for a few weeks can give young, active guys a boost in short bursts of power, help them lift heavier weights, and let them do more reps — basically making their muscles work better during quick, intense exercise.

Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

If young, healthy guys take a lot of creatine for 5 days straight, their muscles soak it up and end up with about 21% more creatine inside them.

If young, healthy guys take a lot of creatine with a high-carb diet after a tough workout, their muscles store more creatine within just a few days — and it keeps going up the longer they take it.

Taking 20 grams of creatine a day for five days boosts the amount of creatine in young men's muscles, even if they don’t work out or eat a lot of carbs.

Taking creatine powder every day for a week, then a smaller dose after that, can help your muscles store more energy, making you stronger and better at intense workouts like weightlifting.