Effects seen at .35g/kg and .2g/kg. Both pretty big doses. Which is not uncommon for creatine for a single day, but ongoing dose is typically lower.
I’ve taken creatine for exercise recovery and possible cognitive improvements when I was a vegetarian. Never perceived it to do anything.
Unless I did my math wrong:
I’m 150ish pounds. 72 kg. Meaning .35g per kg is 25g.
That’s 5x what I take! Just 5g once a day.
So far on creatine: quite significant physical effects (I lift often too). Cognitive: very unclear, have to isolate away a million other things.
I've noticed a difference in energy, small but present. Maybe 20% more reps before failure. Seems to match expectations from the literature.