The evidence, ranked
Creatine, in short
3–5 ga day of creatine monohydrate
1of the most studied supplements in sport
Creatine helps you squeeze out a little more work in hard sets, which adds up to more strength and muscle over time. Loading isn’t necessary; a daily dose works within a few weeks.
Loading or not?
Buying safely
Do
- Third-party tested products
- Single ingredients you can dose
- Asking a doctor if you take medication
Avoid
- Proprietary blends
- Products promising rapid fat loss
- Megadoses
Key takeaways
- Creatine and caffeine have the strongest evidence
- Protein powder is food, for convenience
- Most “fat burners” do little
General information, not medical advice. If you have a health condition, are pregnant, or take medication, check with a professional first. See the medical disclaimer.
Sources
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. JISSN, 2017.
- Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med, 2018.
Before you buy anything
Supplements sit on top of training, food and sleep; they do not replace them. If you have a health condition, are pregnant or take medication, speak to a professional first. This page is general information, not medical advice.