Strong evidencePhysical performance

Creatine (monohydrate)

One of the most studied supplements in the world. Increases strength, power, and lean mass when combined with resistance training.

What the science says

Increased muscle strength and power Strong evidence
Hundreds of clinical trials show consistent gains in strength and high-intensity exercise performance. The official position stand of the International Society of Sports Nutrition rates creatine as the most effective ergogenic supplement available.
Lean mass gain Strong evidence
Combined with resistance training, it promotes additional lean mass gain compared with placebo, partly through greater intramuscular water retention and higher training volume.
Possible cognitive benefit Limited evidence
Some studies suggest cognitive benefits under sleep deprivation or in vegetarians, but the evidence is still preliminary.

Studied dose3–5 g per day, every day (with or without a loading phase). No need to cycle.

SafetySafe for long-term use in healthy adults. May cause mild water retention. People with kidney disease should consult a physician first.

Where to buy

California Gold Nutrition, Sport, Pure Creatine Monohydrate, Unflavored, 1 lb (454 g)

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