Creatine: what the data shows

A meta-analysis found an effect size of 0.24 for tasks under 30 seconds and 0.17 for body composition, with the largest effect (0.42) in upper-body exercise. The International Society of Sports Nutrition position stand describes creatine monohydrate as well tolerated at up to 30 g/day over 5 years. The effect is moderate, not dramatic.