This is one of the most popular and extensively studied sports nutrition supplements. The ISSN states that creatine supplementation “increases intramuscular creatine concentrations, can improve exercise performance, and/or improve training adaptations.”


This means that research consistently and clearly shows creatine can help increase strength, power and athletic performance.


My recommendations:

What: Creatine monohydrate (such as Creapure®)

How Much: 3–10 g per day