Supplements
Creatine: The Only Supplement Worth the Hype
Creatine monohydrate is the most researched, most proven, and cheapest supplement in fitness — and it's having a viral moment for good reason. Here's the no-nonsense guide.
What it actually does
Creatine helps your muscles produce energy for short, hard efforts. The result: a little more strength, more reps before fatigue, and slightly faster muscle growth over time. The effect is modest but real and reliable.
Dosage — keep it simple
- 3–5 g per day, every single day (including rest days)
- Timing doesn't matter — consistency does
- Loading (20 g/day for a week) is optional — it just saturates faster
- Plain creatine monohydrate; fancier forms aren't better
Myths, busted: it doesn't damage healthy kidneys, doesn't cause hair loss (one tiny unreplicated study), and works for women too. The "water weight" is inside the muscle — that's the point.
Does it replace good training and diet?
No. Creatine is the cherry on top. Without enough protein, the right calories, and progressive overload, a supplement does little.
Nail the basics first — free
Get your calories, protein and macros in 60 seconds. No signup to see it.
Build my free plan