Creatine monohydrate is a great addition to any strength athlete's nutrition habits (read more here). Creatine is produced naturally by the human body and, when consumed regularly, holds water in your muscle tissue to assist with ATP conversion. This usually results in better recovery and improved strength performance. This study states 8-14% strength improvement was observed after 12 weeks of regular consumption! Creatine is a legal substance that has been studied for several decades with enough evidence to suggest that it works well in most individuals. In your further research, you may be read about a creatine "loading phase" -- this has been researched and proven unnecessary, simply begin taking the recommended daily dose and take it every day. Consult your doctor before adding any supplements to your routines.