If you could buy only one supplement besides protein, it should be creatine monohydrate. It is cheap, it works for almost everyone who lifts, and it has been studied in hundreds of trials.
What it actually does
Your muscles store creatine as phosphocreatine, a fuel for short, hard efforts — a heavy set of five, a sprint, a jump. Supplementing tops those stores up by roughly 20–40%. The result is an extra rep or two per set, and over weeks that extra work turns into more strength and more muscle.
How to take it
- Daily dose: 3–5 g of creatine monohydrate, every day, including rest days.
- Optional loading: about 0.3 g/kg/day (≈20 g for most people) split into four doses for 5–7 days saturates muscles faster. Skip loading and you get to the same place in around four weeks.
- Timing: it barely matters. Pick a time you will not forget — many people simply add it to their post-workout shake.
- Form: plain monohydrate. Fancier forms cost more and have not been shown to work better.
Myths worth ignoring
"It damages your kidneys." The ISSN position stand found no compelling evidence of harm from short- or long-term use in healthy people, including studies of up to 30 g/day for five years. If you already have kidney disease, speak to your doctor first.
"It is a steroid." No. Creatine is made naturally by your body and found in meat and fish. Vegetarians often see the biggest gains because their dietary intake is low.
"It makes you bloated." Expect 1–2 kg of extra scale weight in the first weeks — that is water stored inside the muscle, which is where you want it. It is not fat and not the puffy kind of bloating.
Drink enough water
Creatine pulls water into muscle, so keep your daily intake up — 3+ litres if you train hard in Indian summers.
Want creatine without another tub? MuscleTech Nitro-Tech, on our shelf, includes 3 g creatine monohydrate in every serving. Ask us which option fits your routine.
