Creatine Explained: The Most Proven Supplement in Fitness
Creatine is the most researched sports supplement in existence, with hundreds of studies confirming it's safe and effective. If you're going to take one supplement to support your training, this is it.
What creatine does
- Increases strength and power output
- Helps you do more reps and volume
- Supports muscle growth over time
- May aid brain function and recovery
- Draws water into muscles (a good thing)
How to take it
The simplest approach: take 3-5g of creatine monohydrate every day, at any time. There's no need for expensive forms or complicated 'loading' phases — plain monohydrate is the proven, cheapest option. Consistency matters more than timing.
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Busting the myths
Creatine is not a steroid, doesn't damage healthy kidneys, and doesn't cause 'bad' bloating (the water goes into your muscles). The slight scale increase early on is water in the muscle, not fat. It's safe for long-term daily use.
The takeaway
Take 3-5g of creatine monohydrate daily for more strength, better training volume and muscle support. It's cheap, safe and the most proven supplement money can buy.
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