Just a few years ago, creatine was something that was talked about like it was a "secret weapon" that was really only for bodybuilders, powerlifters, and other hardcore strength athletes.
Today, the secret is definitely out! Athletes of all types take creatine as a way to get more results from their training, and to help them recover between sessions.
Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it—hence the name monohydrate. It is usually around 88-90 percent creatine by weight.
Creatine is one of the most-studied sports supplements, with over 2,000 studies to date. And that research is largely consistent in showing that creatine does provide some benefit to most people who take it.
You may think that the majority of research into creatine would be into if it works at all, and if so, how. But there's also been extensive research into how you should—or shouldn't—take it to maximize its effectiveness.
One thing is clear: If you want it to work, you need to take it pretty much daily.