Originally Posted by
Omegamanic
You can’t. It’s virtually calorie free, and had had no effect (positive or negative) on fat metabolism.
In layman’s terms, it will cause intercellular water to increase within muscle fibres, which is generally a good thing, but with that can come a slight increase in size, with some might confuse with gaining fat - if your clothes tighter. It’s reversible though.
There is no reason not to take creatine every day if you exercise, and somewhere around 3-5 grams is fine. I wouldn’t load like some protocols recommend, at up to 20-30g a day - as that could cause gastro issues for at least a few days.
It’s about the most researched supplement ever.