Methodology
Creatine, Is It Worth It?
Francesco Zen, founder of ZTraining · Last updated 20 June 2026
Why it's on the short list
Creatine is one of the few supplements with consistent evidence behind it for strength and muscle, which is why it earns its place in a recomposition plan.
The part most people miss
Creatine's reputation is built almost entirely on muscle and strength, but cognitive performance benefits from it too. That's a real reason to consider it even for someone whose primary goal isn't physical performance.
Related: Supplements that actually matter for recomposition · Supplements that are a waste of money
He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.