Creatine: the most studied supplement in the world (complete guide)

Creatine is the most studied sports supplement in history. With over 500 scientific studies, it is also one of the safest. If you could only take one supplement, it should be creatine.

What creatine does

• Increases strength 5-10% in high intensity exercises
• Improves recovery between sets
• Increases muscle mass (through greater training volume)
• Cognitive benefits: improves memory and mental performance

How to take it

• Type: creatine monohydrate (cheapest and most studied)
• Dose: 3-5 grams per day, every day
• Timing: does not matter when you take it
• Loading phase: NOT necessary
• With: water, juice, or mixed in your protein shake

Myths debunked

• Does NOT damage kidneys (in healthy people, confirmed by dozens of studies)
• Does NOT cause dehydration (actually increases cellular hydration)
• Is NOT a steroid (natural compound present in meat)
• You do NOT need to cycle it (can take it indefinitely)
• Water retention is intracellular, not subcutaneous (does not bloat you)

If you take creatine or other supplements, you can log them in Renzy under the Wellness section. The app reminds you to take it daily and tracks your weekly adherence.