Creatine

The most researched supplement for strength and muscle mass.

Well established1 min read

Creatine monohydrate is the gold standard—cheap, effective, and backed by decades of research. Other forms (HCL, buffered) aren't proven to be better.

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What is Creatine?

Creatine is one of the most researched and effective supplements for strength and muscle mass. Your body produces it naturally, but you can also get it through food (meat, fish) or supplements.

How does it work?

Creatine increases phosphate reserves in your muscles. This provides:

More energy during short, intense efforts
Better performance in strength training
Faster recovery between sets

Dosing

Standard doseTake 3-5 grams daily. Timing doesn't matter much.
Loading phaseOptional: 20g/day for 5-7 days speeds up saturation.
ConsistencyDaily use is key—skipping days reduces effectiveness.

Common mistakes

Cycling on/off - Not necessary, creatine is safe for continuous use
Fancy forms - Monohydrate works best, don't overpay for marketing
Underdosing - 3-5g daily is the minimum effective dose