Plain micronised creatine monohydrate. It is the single most studied sports supplement there is, and no fancier version has beaten it in a head-to-head trial. Unflavoured, so it disappears into anything.
How to take it
One 5 g scoop a day, any time. No loading phase needed. Expect one to two kilos of water weight in the first weeks.
5 g per scoop · 500 g · 100 days
Food supplements are not a substitute for a varied diet and a healthy lifestyle. Do not exceed the stated daily dose. Keep out of reach of young children.