Creatine has the advantage of being well supported by science, and safe for most people.
But for a beginning lifter, I wouldn't bother. Early on, literally every single workout will bring you bigger gains than creatine will. Do your 3x5 or 5x5 sets, go back a few days later, add 5 pounds. Easy.
Creatine makes the most sense once you've been lifting for a few months, and once you've figured out your diet, and your progress is starting to slow. As I understand it, it's tweaking your intramuscular energy storage just enough to turn a 9 rep set into a 10 rep set. Which is a good deal once you've exhausted your newbie gains.
But it's not going to do much for someone who's exercising casually.
Re:We’re All Just Temporarily Abled
by RankingMember on Monday August 21, 2023 @11:01AM
(#37210471)
Agreed on all counts- those gains when you first start on a 3x5 or 5x5 are exhilarating and, short of making sure to eat enough, I wouldn't recommend anyone waste effort complicating that magical phase.
That said, one supplement (not a PED) that is widely used and well-studied in the body-building world is creatine. Just make sure you drink enough water, as it causes you to retain a bit of water (I learned this the hard way, waking up with a bloody nose it dried my sinuses out so much).
https://www.mayoclinic.org/drugs-supplements-creatine/art-20...