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Creatine remains the number one sports supplement 4 years running, despite some reported side effects. Creatine is found in the muscular cell and is utilized along with water for fuel. This allows the muscle to carry increased work loads, hence lifting heavier weights which leads to bigger muscles. A loading phase is suggested, but newer evidence says a teaspoon a day is all you need. However, if you're taking creatine for the first time it would be wise to take what the body of research says, which is 4 tsps a day for 5 days, then just 1-2 everyday after.