The Short Answer
Creatine is a naturally occurring compound involved in energy production in muscle.
Creatine monohydrate is the most widely studied supplemental form.
What Can It do?
Creatine supplementation can improve performance in repeated high-intensity efforts and can support strength and training adaptations when combined with resistance training.
How is It Used?
A common simple approach is consistent daily use of creatine monohydrate.
A loading phase is optional rather than mandatory.
What Should you Expect?
Some people experience an increase in body weight due to increased water stored in muscle.
That is not the same as gaining body fat.
Creatine is not a Steroid.
It is a dietary supplement and is chemically different from anabolic steroids.
Who Should Check with a Professional?
Anyone with kidney disease, significant medical conditions, pregnancy or concerns about interactions with medication should discuss supplementation with an appropriate healthcare professional.