Creatine Monohydrate
Known For -
Strength, Power, Performance
Power Rating*
What It Is:
Creatine is a naturally occurring compound found in your muscles, made from amino acids (arginine, glycine, and methionine). It helps your body rapidly produce energy (ATP) during short, intense bursts of exercise — think lifting, sprinting, or any explosive movement.
What It’s Used For:
Increases strength and power output
Boosts muscle growth over time
Improves high-intensity performance
Enhances recovery and hydration inside muscle cells
Typical Dose:
3–5 g daily (same every day, not just on workout days)
Loading phase optional: 20 g/day for 5–7 days split into smaller doses
Side Effects:
Minimal for most users
Temporary water retention in muscles
Rarely mild bloating or stomach upset if taken all at once
Why It’s Rated 5/5:
It’s one of the most studied and effective supplements ever made — hundreds of studies confirm real performance and strength benefits. Safe, cheap, proven. Nothing else competes for raw gym ROI.