Everyday. It's retained in skeletal muscle, so I consider it similar to carb loading on off days. I exercise at least lightly every morning and get around 5 mil

Everyday. It's retained in skeletal muscle, so I consider it similar to carb loading on off days. I exercise at least lightly every morning and get around 5 miles in a day. My biggest struggle is being diligent about getting enough protein and calories. From everything I've read, creatine is as close to being a "free benefit" as it gets. I didn't experience any overt improvement just from taking it, as in, no extra energy or motivation. However, I'd stalled on all of my exercises for about a year, and after a week of "loading" 10g/day, I started back and instantly hit my max reps in a single set. I didn't want to hurt myself and was scared of DOMS, so I waited another week before trying again (I had a single day of soreness). After a light warmup, I immediately did it again. The results of that have been highly motivating, and I've remained excited to push myself. The only side effect is that I enjoy my tea slightly less. Creatine doesn't have a flavor, but it makes everything taste 20% less delicious, somehow.