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Women, research has shown you benefit less from creatine supplementation, so you may avoid it if you want to simplify your routine and reduce cost (study, study). Creatine (click for Amazon link) is a flavorless powder that you can mix into anything. Your body produces creatine naturally, and when supplemented with more, See details research suggests it can build muscle faster. Second only to protein, creatine is the most thoroughly researched workout supplement. I could not find any adverse side effects so long as you don’t have existing renal issues (study, study, study). You can read more at the University of Maryland Medical Center or Examine. Research is inconclusive about how creatine actually improves muscle size gains. But it is conclusive that it does-to the tune of up to doubling the speed of strength gains (study, study, study, study, meta-analysis, research overview). This program emphasizes lifting heavier weights every week, so creatine’s benefits are valuable to us. Creatine doesn’t work for everyone (study).