Creatine: the most research-backed supplement

Creatine is a natural compound stored in muscle; we also get it from meat. It helps rapidly regenerate energy (ATP) during short, intense efforts, so you get extra reps or a bit more weight in training — which over time means more muscle and strength.

Dosing

3–5 g per day of creatine monohydrate — the cheapest and most proven form. No other form has clearly beaten it.

Do you need a loading phase?

No. You can take 20 g split into 4 doses for 5–7 days to fill muscle stores quickly, but taking 3–5 g daily with no loading reaches the same point in 3–4 weeks. Both work.

Timing

It does not matter. Take it any time of day, and stay consistent every day including rest days.

Water and bodyweight

Creatine pulls water into the muscle, so you may see a 1–2 kg jump in the first couple of weeks — that is water inside the muscle, not fat, and it looks good, not bad.

Is it safe?

Yes. It is one of the most-studied supplements, with 30+ years of research. If you have a kidney condition, ask a doctor; otherwise there is nothing to worry about.