Unflavored 5 Grams per serving Creatine is the top supplement for improving performance in the gym. Strength, muscle size and performance. More reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition. Injury prevention. Reduces the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves. Cognition and brain health. Improve performance during cognitive tasks, especially in older adults. Sarcopenia and bone health. Help counteract age-related declines in skeletal muscle and bone mineral density.