✓ LEGITSupplements
Creatine Monohydrate
The best-evidenced legal supplement for training output and lean mass — indirect but reliable looks ROI.
Also called: creatine monohydrate · creatine face bloat
Verdict — legit
Does what it claims, with evidence behind it.
Evidence grade A
Multiple randomised controlled trials, or a meta-analysis of them. As settled as this field gets.
Mechanism
Saturates phosphocreatine stores, improving high-intensity work capacity and, over months, training-driven hypertrophy.
Citations
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementationJISSN · 2017
The full read
Hundreds of trials, decades of safety data. More lean mass and better training directly upgrade body framing, neck, and facial leanness at a given weight. The initial 1–2kg water gain is intracellular (muscle), not facial bloat for most users — assess after 6 weeks.
Photo: Creatine monohydrate powder.jpg by Awkwafaba · CC BY-SA 4.0 via Wikimedia Commons.
