Creatine: The King of Supplements (What Science Actually Says)

If there is one supplement that belongs in every lifter's cabinet, it is creatine monohydrate. Despite decades of scientific proof, myths about water retention and kidney stress persist. Let's look at the cold, hard facts.

How It Works: ATP Regeneration

Creatine increases your body's phosphocreatine stores, which allows you to produce more ATP—the primary energy source for heavy lifting. This translates to an extra 1-2 reps per set, which adds up to massive volume over months of training. It's not magic; it's basic cellular energy.

Cognitive Benefits

Recent studies show that creatine isn't just for muscles; it's for your brain too. It has been shown to improve cognitive function, especially during periods of sleep deprivation. For the busy professional who also trains hard, creatine is a double-win.

No, You Don't Need a Loading Phase

While loading (20g/day for 5 days) saturates your muscles faster, a simple 5g daily dose will get you to the same place in 3 weeks without the potential GI distress. Gymology's supplement tracker helps you stay consistent with your daily dose, ensuring you never miss a day of saturation.