Hands down, creatine is the most studied supplement around and one you probably should be taking if you're a serious about exercise!
What is creatine?
Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy rapidly during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance.
Creatine supplements increase your body's stores of phosphocreatine, which is used to produce new ATP during high-intensity exercise which can drastically increase your muscle stores. - healthline.com
How much should I take?
It is recommended to take 5g of creatine monohydrate a day. You can add it into your workout shake, with juice, etc. there is no need to spend extra $ on the fancy mixes and flavors. A good ol' plain creatine works just fine! Something to note: creatine is known to cause water retention due to it drawing water into your muscle cells, but don't worry, after a week or so, your body will adjust and lose that water retention! A small, temporary price to pay for increasing your muscle, energy and athletic performance! Also, make sure to drink tons of water while taking it!
While there is SO much information out there on creatine monohydrate, we suggest to do your own research if you want more detailed information, there is an endless supply of that out there! As always, check with your doctor first before introducing any new supplement into your diet!