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Supplement science · 4 min read
Creatine: the one supplement we recommend to almost everyone
Cheap, safe, and backed by decades of research. Here's how to take it without overthinking.
Creatine monohydrate is the most studied sports supplement there is. It helps you squeeze out an extra rep or two, which adds up to more strength and muscle over months.
Take 3–5 g a day, every day, at any time. Loading phases are optional — they only get you to full stores a couple of weeks sooner.
Plain monohydrate is all you need. Creapure is a trusted raw-material mark if you want extra assurance on purity. Fancy blends cost more and do not work better.
Some water-weight gain in the first weeks is normal. Drink enough water and judge it on your training, not the scale.
