Creatine Monohydrate

The most-studied, most-reliable supplement on earth, and it costs pennies. Five grams a day, monohydrate, no loading phase needed, no fancy brand required.

Strength, power, recovery, and increasingly the data says cognition too. If you take one supplement, take this one. Skip the proprietary blends — plain monohydrate is the whole answer. As close to a free lunch as the field offers.