The Paleo Fix just wrote an excellent guide to creatine supplementation. They dive deep into the science, which can be found in the original post, but also covered a few key points which we will summarize with "human translations":
What is creatine?
Human translation: Creatine is kind of like a small molecule of protein, but not exactly.
Why should you take creatine?
Human translation: Creatine allows you to regenerate your energy stores quicker. More energy equals higher work capacity equals reaching goals faster.
Is creatine safe to supplement with?
Human translation: Yes, creatine is safe to take.
What forms of creatine should you take?
Human translation: Look for creatine monohydrate that is not mixed with a bunch of other things you can’t pronounce.
How much creatine should you take?
Human translation: Take between 3-5 grams/day. No need to take more.
This part here is important. All of the research points to taking between 3-5 grams of creatine per day for maximum benefit. Most supplements don't even come close to that amount, leaving you with lost gains you could have had.
Effective dosing is very important to us at pureWOD, which is exactly why we made our PRE preworkout supplement in the first place; no other supplement companies are dosing their active ingredients high enough to make a difference.
pureWOD PRE has 4 grams of creatine per serving. That is roughly 4-5 times MORE than the leading competitors. This lets you get stronger faster and reach your goals quicker. Many of our other active ingredients are also of much higher dosage than other competing brands as well, including beta alanine, BCAAs and arginine AKG.
With making pureWOD PRE, we took the guesswork out. You not longer have to ask "how much creatine should I take" -- we've figured it all out for you. We've done the research, all you have to do is remember to take your PRE and we've got you covered.
Check out our Learn page for more information on why we carefully selected creatine and the other active ingredients in pureWOD PRE.