Creatine monohydrate is the most researched, most effective, and most affordable supplement for strength and muscle gain. If IronLab Performance had to recommend just one supplement, this would be it
What Does Creatine Do?
Creatine helps your muscles produce more ATP — the energy used during intense lifting, sprinting, and explosive movements.
This results in:
- More strength
- More reps
- More long-term muscle growth
- Better recovery
- Better hydration inside the muscle
How Much Should You Take?
5 grams per day, every day.
No loading phase needed.
When Should You Take It?
Any time of day. Timing doesn’t matter. Consistency does.
Side Effects?
Creatine is extremely safe for healthy adults. The only common effect is water pulling into muscle cells, which is a good thing.
IronLab’s Recommendation
Stick with plain creatine monohydrate powder. No blends. No hype. No “super creatine.”
