Creatine: the most misunderstood scoop in fitness

Creatine monohydrate is the most studied supplement in sports science. Hundreds of trials, decades of data: it works, it's safe for healthy people, and it is not a steroid, a hormone, or magic.

What it does: tops up your muscles' rapid-energy system, so you squeeze out an extra rep or two. Over months, those extra reps compound into real strength and size. Dose: 3–5 g daily. Timing doesn't matter. No loading phase needed.

The myths

It doesn't damage healthy kidneys. It doesn't need cycling. The "bloating" is mostly muscle cells holding water — which is literally part of how it works.

It's also cheap. If a supplement costs more than creatine and promises more than creatine, be skeptical.