Definition

Creatine is a naturally occurring compound stored in your muscles. You get small amounts from food (mainly red meat and fish), but not enough to maximize performance.

What it actually does

Creatine increases your ability to produce ATP (adenosine triphosphate) — your body’s immediate energy currency.

Short version:

• ATP = energy for explosive movement
• Creatine = recharges ATP faster

What that means in real life

• More reps
• More strength
• Better performance in the gym
• Better muscle growth over time
• Improved recovery between sets

Proven benefits (not hype)

• Increased strength & power output
• Increased lean muscle mass
• Improved cognitive performance (especially under fatigue)
• Potential support for brain health

Dosage (don’t overcomplicate it)

• 5g per day
• Every day (not just training days)
• No need to “cycle”
• No need to “load”

Reality check

Creatine is one of the most researched supplements on earth. It works. Full stop.

What supplements ACTUALLY work

Most supplements are noise. These are signal.

1. Protein Powder (Whey or simila

What it does:

• Helps you hit daily protein targets
• Supports muscle repair and growth

Reality:

It’s not magic. It’s just convenient food.

If you’re not hitting ~1.6–2.2g protein per kg bodyweight:
→ You’re underperforming.

2. Creatine Monohydrate

Already covered. Non-negotiable if you train seriously.

3. Caffein

What it does:

• Increases focus, alertness, performance
• Reduces perceived fatigue

Reality:

• Works immediately
• Abused by most people

Dose:

• 100–300mg pre-training

4. Electrolytes (Sodium, Potassium, Magnesium

What it does:

• Improves hydration
• Supports muscle function & nerve signalling

Reality:

If you train hard, sweat, or live in a hot climate (like you do):
→ This matters more than most supplements.

5. Omega-3 (Fish Oil

What it does:

• Supports heart health
• Reduces inflammation
• Supports brain function

Reality:

Most people don’t eat enough fatty fish → this fills the gap.

6. Vitamin D

What it does:

• Supports hormones, immune system, bone health

Reality:

Even in sunny countries, deficiency is common (indoor lifestyle).

What does NOT matter (for most people)

Cut the nonsense:

• Fat burners → useless without calorie control
• BCAAs → pointless if protein intake is adequate
• Detox teas → marketing scam
• Testosterone boosters → negligible real effect
• Pre-workouts (fancy ones) → just caffeine + noise

The hierarchy (this is where people fail)

Most people do this:

Supplements → inconsistent training → poor diet → poor sleep

Correct order:

1. Calories & protein
2. Training consistency
3. Sleep & recovery
4. Hydration
5. Then supplements

If 1–4 are weak, supplements do nothing meaningful.

Bottom line

• Creatine = high-performance upgrade (take it)
• Protein = daily requirement tool
• Caffeine = performance enhancer
• Electrolytes, Omega-3, Vitamin D = health support

Everything else is optional at best, useless at worst.