This is one of the most popular and extensively studied sports nutrition supplements. The International Society of Sports Nutrition 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 benefits can help increase strength, power and athletic performance.
My recommendations:
What: Creatine monohydrate (such as Creapure®)
How Much: 3–10 g per day