I've been lifting five to six days a week since 2012, with some de-loading periods between, and have had my nutrition and sleep locked in for the majority of that time. Anecdotal of course, but I will still sit here and say that creatine is the only supplement that has actually worked over all those years - in fact, it's the only one I currently take.
I recover so much better when on roughly 5mg of Creatine for an extended period of time versus when I am not taking any. I also very clearly notice added water weight. That recovery leads to better training sessions which in turn leads to increased muscle and strength.
The difference in water retention and recovery is measurable whether doing a PPL or something like Tactical Barbell blocks.. call me crazy.
I recover so much better when on roughly 5mg of Creatine for an extended period of time versus when I am not taking any. I also very clearly notice added water weight. That recovery leads to better training sessions which in turn leads to increased muscle and strength.
The difference in water retention and recovery is measurable whether doing a PPL or something like Tactical Barbell blocks.. call me crazy.
EDIT: 5g not 5mg