Creatine: The Complete No-Nonsense Guide

Creatine monohydrate is the most studied performance supplement in existence, and the conclusion of that research is boring in the best way: it works, it is safe for healthy adults, and it is cheap.

What it actually does

Creatine tops up phosphocreatine stores in your muscle. That is the energy system your body leans on for short, explosive efforts: heavy triples, sprints, jumps. More stored energy means one or two more quality reps, and those reps compound into strength and size over months.

How to take it

• Dose: 3 to 5 grams every day. Training days, rest days, all of them.
• Loading is optional: 20 grams a day for a week saturates faster, but daily 5 grams gets you to the same place in about a month.
• Timing barely matters. Consistency is the whole game.
• Mix it with anything: water, juice, your protein shake.

What to ignore

Fancy creatine blends, "advanced" esters and pH-buffered versions have never reliably beaten plain monohydrate in trials. Water weight fears are overblown: the water goes into the muscle, not under your skin.