Creatine monohydrate is the single most studied sports supplement in history. Over 500 peer-reviewed studies confirm its safety and effectiveness.
It doesn't just help you lift heavier — it improves cognitive function, supports recovery, and may even protect against neurological diseases.
The myths about kidney damage, hair loss, and bloating are either exaggerated or based on flawed studies. For healthy adults, 3-5g of creatine monohydrate daily is safe and effective.
At A1 Training, we recommend creatine to nearly every client. It's cheap, safe, and it works.