Creatine

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Creatine is the most researched supplement in the world with proven effectiveness. It raises phosphocreatine stores in muscle and quickly restores energy for short, powerful efforts such as lifting, sprinting and jumping.

The result: more reps, gains in strength and muscle size, and faster recovery between sets. Its benefits for brain function are also being studied.

How to take it: 3–5 g every day (rest days too) — timing matters little. A loading phase (20 g a day for 5–7 days) speeds up results but isn't required. Drink enough water.

Types: monohydrate (the most proven and affordable), HCl (dissolves well, small dose) and Kre-Alkalyn (a buffered form).

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