Arguably one of the most widely-researched sports supplements in the world, creatine monohydrate is also perhaps the best-known and most widely-used form of the molecule. It is said to help increase the amount of energy in the muscles, which in turn can give users more strength and stamina, as well as greater muscle gains, for better athletic performance. Creatine monohydrate is also thought offer cognitive benefits – especially for users who don’t eat meat or animal products. The nutrient is found in several foods – including red meat, fish and eggs. However, a person would have to eat 2lb of beef or 3lb of chicken to get 5g of creatine monohydrate (the dose said to improve athletic performance).