Creatine monohydrate is the most researched supplement in sports science history, with hundreds of studies consistently demonstrating its effectiveness for strength, power, and muscle mass. It's also among the safest supplements available, with no documented long-term health risks in healthy individuals. If you're serious about training and not using creatine, you're leaving guaranteed performance on the table.
Creatine works by increasing phosphocreatine stores in muscle tissue. Phosphocreatine is used to rapidly regenerate ATP (adenosine triphosphate) - the immediate energy currency of muscle contractions. More phosphocreatine means more ATP available for explosive, high-intensity work. In practice, this translates to 1-2 extra reps on heavy sets, faster recovery between sets, and the ability to train at higher volumes - all of which drive greater long-term strength and muscle gains.
Dosing: 3-5g of creatine monohydrate daily is the clinically effective dose. Loading (20g per day for 5-7 days) saturates muscles faster but isn't necessary - consistent daily dosing achieves the same saturation over 4-6 weeks. Take creatine at any time - timing doesn't meaningfully impact effectiveness. The most affordable form is unflavoured creatine monohydrate powder, available from Bulk Nutrients and other Australian brands for $20-40 per 500g (a 4-5 month supply at the optimal dose). Avoid expensive branded forms like creatine HCL or Kre-Alkalyn - research shows no advantage over monohydrate.