Creatine is one of the most studied and most effective supplements. In all of the creatine studies, no one has suffered any adverse side-effects! But if nobody has any side effects, it can't be that good, can it? It can! Creatine can significantly increase muscle mass in as little as two weeks. It boosts your energy and endurance, and speeds up recovery.
Creatine is completely natural, and is found in many foods, like fish and red meat. Because of this, it can never be banned from any competitions or organizations.
Creatine Monohydrate is often "loaded" when you first take it. This means for the first week or so, you take 20-30 grams per day of creatine, to get your body saturated with it. After that, you only need to take about 5 grams per day. Creatine is also one of the cheaper supplements, since a tub of it isn't pricey, and you only need to take 5 grams a day after the loading phase.