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Creatine Is One of the Most Effective Supplements
Does creatine improve performance and muscle gain?
Creatine is one of the most effective supplements for strength, power, and lean mass over time. It helps your muscles regenerate ATP faster during repeated high-effort work, which can improve training quality and long-term progress. Few supplements have this much evidence behind them.
Key Takeaway
Creatine is one of the most effective supplements for strength and lean mass gains.
Actionable Tip
Take 3–5 g of creatine monohydrate every day, even on rest days.
Scientific Reference
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicinecreatinesupplementsstrength