When it comes to increasing strength, lean mass, and explosive athletic performance, there’s only one dietary supplement that delivers the goods: creatine. The scientific evidence supporting creatine is categorically overwhelming. Since 1992, several hundred clinical studies have been published demonstrating the safety and efficacy of this meat-derived compound. Studies have been completed in healthy adults, elderly men and women, and dozens of different types of athletes.

And there’s more. In some studies, creatine appears to be an effective adjunct in the treatment of muscular dystrophy, Parkinson’s, and Huntington’s disease.

What Is It?

Creatine is a naturally occurring compound derived from the amino acids glycine, arginine, and methionine. After its synthesis in the liver, kidneys, and pancreas, 95 percent of our creatine stores are locked away in skeletal muscle. For those of us who follow a varied omnivorous diet, creatine intake averages about one gram per day (vegetarians consume far less than that). Interestingly, there’s almost complete gender equity when it comes to creatine—that is, there is little to no difference in creatine storage or physiological benefits between men and women.

How Does It Work?

Put simply, creatine helps us generate cellular energy. Within our body, molecules of adenosine triphosphate (ATP) serve as the energy currency of the cells. When ATP is split, adenosine diphosphate (ADP) and inorganic phosphate are formed, along with “free energy” that can be used to power muscle contractions. Within muscle cells, creatine helps rapidly regenerate ATP. During a workout, having more ATP available at a quicker rate translates into being able to lift more weight and complete more reps (i.e., less fatigue). Over time and with proper diet, of course, this translates into increased lean mass and bone mass.

How to Use it

For a quick performance boost, take up to 20 grams of creatine monohydrate per day (divided into four, five-gram doses) for five to seven days, followed by five grams per day for six weeks afterward. Although this may make you a little puffy (creatine is known to promote water retention at high doses), it’ll put an extra kick in your step.

A more modest approach, and one that I recommend highly, is to simply ingest three to five grams of creatine before working out on training days and with the largest meal of the day on nontraining days. This approach takes a while longer to note performance benefits, but it minimizes water retention.

Although clinical studies support the safety of this supplement, it’s wise to take breaks from creatine, since we don’t know the effects of long-term daily use. Also, if you have any medical problems (especially liver or kidney disorders), consult your health practitioner before supplementing with creatine.

One final note: Use creatine monohydrate exclusively. There are many other forms of creatine currently on the market, but none of them have been studied for their safety and efficacy like creatine monohydrate.

Real-world examples of safe, acceptable sports supplements that “talk the talk” and “walk the walk” are rare. Happily, creatine is a notable exception.