Mixed
Creatine monohydrate supplementation combined with resistance training increases strength, fat-free mass, and muscle morphology more than resistance training alone.
If you are lifting weights, take 5 grams of creatine monohydrate daily. You can skip the loading phase (20g/day for a week) if you prefer, but it will take longer (3-4 weeks) to saturate your muscles. This supplement is one of the most researched and effective ways to build strength and muscle mass when combined with resistance training.
supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone.
Why this rating
Supported by multiple meta-analyses, position papers, and consistent findings across numerous studies.
Source
Creatine supplementation with specific view to exercise/sports performance: an update
Robert G. Cooper et al. · Journal of the International Society of Sports Nutrition · 2012
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