MAVQEN
Cope or Not

supplements

Creatine Monohydrate

✓ LEGIT

The best-evidenced legal supplement for training output and lean mass — indirect but reliable looks ROI.

A

Evidence grade A

Multiple randomized controlled trials / meta-analyses

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.

Aesthetic information, not medical advice. Verdicts reflect the cited evidence at time of writing.