Creatine

Creatine: the most researched supplement for strength

Creatine helps your muscles regenerate energy faster during short, intense efforts. In practice that means extra reps per set, more strength and heavier working weights. It is one of the few sports supplements backed by a large body of research.

Which creatine to choose

• Creatine monohydrate: the classic and the best value for its effectiveness. If you are unsure what to buy, choose this one.
• Creatine capsules: the same creatine without measuring powder, easy to take with you.
• Other forms (HCl, malate and so on) cost more, and no advantage over monohydrate has been proven.

How to take creatine

• 3–5 g a day, every day, including rest days.
• Timing matters less than consistency. It is easy to add to your protein shake.
• A loading phase is optional: without it the effect simply takes 3–4 weeks instead of one.
• Drink plenty of water.

Who it suits

Strength sports, CrossFit, combat sports, sprinting and team sports. If you have kidney problems, talk to your doctor before taking it.