Creatine used to live next to the neon pre-workouts. Now your aunt is asking about it. Fair enough.
What it is
Creatine is a compound your body already makes, and you get some from meat and fish. It helps your muscles produce quick energy for short, hard efforts. Supplementing tops up your stores.
What the research says
Creatine monohydrate is one of the most studied supplements out there. It reliably helps with strength and power training, and researchers are looking at benefits for older adults and brain health too. Examine.com has a great, unbiased summary.
How people use it
Most people take a small daily dose of plain creatine monohydrate, every day, no loading needed. Boring is fine. Fancy versions don't do more.
More food-first tips in our free Nutrition Unlocked guide.
Supplements help. Training does the work.
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