Amino & PerformanceNo.046
Creatine
Strength, power output, muscle recovery.
Typical / RDA3–5 g
Upper limitWell tolerated
EvidenceStrong
How to take it
Timing Anytime, dailyFood OptionalForm Monohydrate
What to know
One of the most researched and effective supplements that exists. Daily consistency beats timing; no need to "load." Pulls water into muscle, so stay hydrated.
Interactions & cautions
- Increases water needs — drink more.
- Safe for healthy kidneys; check with a doctor if you have renal issues.
Do you actually need it?
Training for strength or power? One of the few clearly worth it.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.