If I could only recommend one supplement to every single person who trains with me, it would be creatine monohydrate. Not a pre-workout. Not BCAAs. Not whatever the latest influencer is flogging on Instagram. Creatine. And the reason is simple: it actually works, and we have decades of research to prove it.

What creatine actually does

Creatine is a molecule your body already produces naturally. It is stored in your muscles and used as a rapid energy source during short, intense efforts — think heavy lifts, sprints, explosive movements. When you supplement with creatine, you increase those stores. That means you can push out an extra rep or two, maintain power for a few seconds longer, and recover faster between sets.

Over time, that adds up. More reps means more training volume. More volume means more stimulus. More stimulus means more strength and muscle. It is not a magic pill. It just gives you a slightly bigger fuel tank for the kind of work that builds results.

The research is not even close

Creatine monohydrate has been studied in over 500 peer-reviewed papers. It is the single most researched sports supplement in history. The consensus across the scientific community is clear: it is safe, it is effective, and it works for the vast majority of people. There is no credible debate about this. If someone tells you creatine is dangerous or it does not work, they have not read the research.

It has been shown to improve strength, power output, lean muscle mass, and even cognitive function. There is emerging research on benefits for bone density and brain health too. For the price of a couple of quid a month, you are getting one of the most reliable performance enhancers available legally.

How to take it

This is the bit where people overcomplicate things. You do not need a loading phase. You do not need to cycle it. You do not need to take it at a specific time of day. Just take 3 to 5 grams of creatine monohydrate every day. Mix it into water, put it in your protein shake, stir it into your morning coffee — I genuinely do not care how you get it in. Just be consistent.

Buy the plain monohydrate powder. Not creatine HCL, not buffered creatine, not whatever fancy version costs three times as much. Monohydrate is the form used in virtually all the research, and it is the cheapest. A 500g bag will last you over three months and cost you less than a takeaway.

But will it make me bloated?

This is the question I get most. Creatine draws water into your muscle cells. That is part of how it works. You might see the scale go up by a kilo or so in the first couple of weeks. That is water inside your muscles, not fat, and it is actually a good thing — it means the creatine is doing its job. Your muscles may look slightly fuller. Most people consider that a positive.

If you are someone who is very focused on scale weight, just know that initial bump is water and will level off. Judge your progress by how your clothes fit, how you look in the mirror, and how your lifts are moving. Not by a number on a scale.

Who should take it

Honestly, almost everyone who trains. Whether you are trying to build muscle, get stronger, improve your sport, or just train harder in your HVPT sessions — creatine will help. It works for men and women equally. It works for younger and older adults. It works whether you are a beginner or advanced.

The only people I would say should check with their GP first are those with pre-existing kidney conditions, and that is purely a precaution. For healthy individuals, there is zero evidence of harm from long-term creatine use at recommended doses.

So if you are not already taking it, start. Five grams a day. Every day. It is cheap, it is safe, and it works. There is not much else in the supplement industry you can say that about.