I’ve condensed the research on creatine into a video for you.

BTW, creatine monohydrate is the cheapest form of creatine, and also the most effective.

00:07 What is it?
00:39 What does it do? Performance
01:10 What does it do? Body composition
01:32 What does it do? Cognitive and other
02:06 What about nonresponders?
03:00 Is it safe?
03:48 How do I take it?
04:28 When should I take it?
06:00 What brand should I take?

PEScience is my goto for supplements I take their TruCreatine capsules.

https://pescience.com/collections/lea...

The TruCreatine powder is vegan while the capsules are not.

You can use my code “soheefit” for 15% off.


References:

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 18

Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a metaanalysis. International journal of sport nutrition and exercise metabolism, 13(2), 198226

Brenner, M., Rankin, J. W., & Sebolt, D. (2000). The effect of creatine supplementation during resistance training in women. The Journal of Strength & Conditioning Research, 14(2), 207213

Candow, D. G., Little, J. P., Chilibeck, P. D., Abeysekara, S., Zello, G. A., Kazachkov, M., ... & Yu, P. H. (2008). Lowdose creatine combined with protein during resistance training in older men. Medicine & Science in Sports & Exercise, 40(9), 16451652

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 111

Cribb, P. J., & Hayes, A. (2006). Effects of supplementtiming and resistance exercise on skeletal muscle hypertrophy. Medicine & Science in Sports & Exercise, 38(11), 19181925

Dempsey R, Mazzone M, Meurer L: Does oral creatine supplementation improve strength? A metaanalysis. J Fam Pract 2002, 51:945–951

Devries, M. C., & Phillips, S. M. (2014). Creatine supplementation during resistance training in older adults—a metaanalysis. Medicine & Science in Sports & Exercise, 46(6), 11941203

Forbes, S. C., & Candow, D. G. (2018). Timing of creatine supplementation and resistance training: a brief review. Journal of Exercise and Nutrition, 1(5)

Forbes, S., Waltz, X. A. V. I. E. R., & Candow, D. (2014). Creatine timing on muscle mass and strength: appetizer or dessert. Agro. Food Ind. Hi. Tech, 25(4), 1921

Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003;244(1–2):89–94

Kreider RB, et al. Longterm creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1–2): 95–104

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., ... & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine and science in sports and exercise, 30, 7382

Kreider RB, Jung YP. Creatine supplementation in exercise, sport, and medicine. J Exerc Nutr Biochem. 2011;15(2):53–69

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 118

Naderi, A., De Oliveira, E. P., Ziegenfuss, T. N., & Willems, M. E. (2016). Timing, optimal dose and intake duration of dietary supplements with evidencebased use in sports nutrition. Journal of exercise nutrition & biochemistry, 20(4), 1

Syrotuik, D. G., & Bell, G. J. (2004). Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. The Journal of Strength & Conditioning Research, 18(3), 610617