Creatine

Creatine is a natural compound that serves as a rapid-access energy source for your muscles and brain. It helps your cells quickly regenerate ATP, often called the body's "energy currency," which is crucial for short, intense bursts of effort like lifting weights or sprinting. While your body produces a small amount of creatine and you get some from meat and fish, these sources are often not enough to maximise its performance benefits. A consistent supplemental dose is the most researched and effective strategy for increasing muscle strength, power, and supporting cognitive performance. A simple and effective approach is to take a consistent daily dose. Contrary to older advice, a "loading phase" with high initial doses is not necessary to achieve the full benefits over time.