Creatine monohydrate

Creatine is made by your body and found in meat and fish, and it fuels short, powerful efforts. According to a US NIH fact sheet, creatine can increase strength and power in activities such as lifting and sprinting, offers little for endurance work, and results vary between people. Creatine monohydrate is the most studied form and is usually cheaper than so-called advanced versions. The most common effect is slight weight gain from water held in muscle. If you have kidney problems, take medication or are under 18, ask a doctor before using it.