Creatine

Creatine helps your muscles make energy for short, hard efforts, so you can do a little more in every set. Over weeks, that adds up to more strength and more muscle. It is one of the most researched supplements there is, and it is safe for healthy adults at 3 to 5 g a day.

Fuel Sync makes two kinds of creatine monohydrate, the form used in almost all of the research:

• Pure creatine: 5 g a scoop with nothing added, 60 servings a tub. It has no taste, so it mixes into a protein shake or coffee.
• Flavoured creatine: 4,050 mg of creatine monohydrate and 450 mg of taurine a scoop, 50 servings a tub, made to drink on its own with water.