Strength and power in short intense exercise.
Some good studies
Photo: MART PRODUCTIONDrag to turn · 9 heavy atoms · PubChem CID 586
Creatine. Drag to turn it.
What the research says
Creatine is among the most studied sports supplements. It often improves strength and power in repeated short bursts such as sprinting and lifting, with little value for endurance sports.
It commonly adds 1 to 2 kg of body weight from water retention and is considered safe for healthy adults, with good hydration advised.
About "most pills": NIH ODS: typical maintenance dose of creatine monohydrate is 3 to 5 g a day, optionally after loading 20 g a day for 5 to 7 days.
Sources: ods.od.nih.gov
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