Creatine Monohydrate
Also known as creatine
The most thoroughly validated sports supplement in existence, and one of the cheapest.
$15–30 for several months of monohydrate.
How it works
Increases muscle phosphocreatine stores, allowing faster ATP regeneration during short high-intensity efforts. That supports greater training volume, which over time produces more lean mass. It also draws water into muscle cells.
How it's used
3–5g daily, any time of day, indefinitely. Loading phases are optional and only shorten the time to saturation. Monohydrate is the only form with a serious evidence base — everything else is a markup.
Trade-offs
In favour
- Strong evidence for strength and lean mass gains
- Extremely cheap
- Excellent safety record over decades of study
- Possible cognitive benefits under sleep deprivation
Against
- Intracellular water retention adds 1–2kg on the scale
- Some people report mild bloating initially
- Effect is on training capacity, not a direct appearance change
Risks and side effects
- Generally very safe in healthy people
- Discuss with a doctor if you have kidney disease
- Mild GI upset if taken in large single doses
How good is the evidence?
One of the most extensively studied supplements available, with consistent positive findings for strength and lean mass.
Sources
- Creatine supplementation position standInternational Society of Sports Nutrition
- Creatine and resistance training outcomesPubMed
Sources point to guideline bodies and literature searches rather than single papers, so they stay accurate as the evidence moves.