How to Pick Your… Creatine

Of all the purported muscle-boosting supplements, creatine might be the one with the strongest scientific backing. It’s proven to increase your power output during strength training, with additional links to mental focus – so you won’t forget what you walked over to the squat rack for. ‘I’d recommend it to anyone who takes their training seriously,’ says Amico.

A tip from Roberts: don’t take it alongside your pre-workout, as there is evidence that caffeine can interfere with its effects. Pre-bed is best. Creatine is usually taken with a ‘loading phase’ (about 20g per day for a week) followed by maintenance (0.03-0.05g per kilo of body weight). It’s calorie-free, too.