Creatine Monohydrate (Generic)
The most researched supplement that actually works
Creatine monohydrate is one of the few supplements with decades of research proving it works. No fancy form needed - basic monohydrate is the gold standard.
What It Actually Does
Increases phosphocreatine stores in muscles, improving high-intensity exercise performance. Helps you do 1-2 more reps. Over time, this means more muscle and strength gains.
What Brand to Buy
Generic creatine monohydrate is fine. Creapure is a quality German source but any third-party tested brand works. Do NOT pay for fancy forms like HCL or ethyl ester - no proven benefit.
How to Take It
5g daily. No loading needed. Take whenever - timing does not matter. Drink plenty of water.
Pros
- Decades of research backing|Genuinely improves performance|Very affordable (.10/day)|No cycling needed|Safe long-term
Cons
- Slight water weight gain (2-4 lbs)|Some non-responders exist (about 20%)|Requires consistent daily use|Can cause GI issues if not hydrated
Our Recommendation
Everyone doing resistance training should consider creatine. It is safe, cheap, and works. One of the few supplements worth taking.
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