Research
Mixed
Creatine supplementation (3-5 g/day maintenance or 20 g/day loading) is safe and effective for increasing lean body mass and high-intensity exercise performance in physique athletes.
Take 3-5 grams of creatine monohydrate every day. You can take it anytime. If you want to saturate your muscles faster, take 20g/day for a week, then switch to 5g/day. It is safe and one of the most effective supplements for strength and muscle mass.
StrongSupportsVERY_HIGH confidence
no legal dietary supplement has been shown to enhance training performance as robustly and reliably as creatine
Why this rating
Extensively studied with consistent results showing performance and mass gains.
Source
Nutritional Recommendations for Physique Athletes
Brandon M. Roberts et al. · Journal of Human Kinetics · 2020
narrative_reviewCited 61×
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