Creatine monohydrate remains the most researched ergogenic aid in sports nutrition. The mechanism is well understood: it increases phosphocreatine stores in muscle, allowing faster ATP resynthesis during high-intensity efforts. What the research does not support: loading phases, cycling, or paying extra for creatine HCl.
We put this through its paces in real training sessions and give you the full breakdown — what works, what doesn’t, and whether it’s worth your money.