Now a lot of you are having mixed thoughts over creatine – Is it safe for the kidneys? Is it a steroid? Will it make you bald? Will it make you bloated? Will you gain muscle quickly? What does creatine even do?

Creatine is a widely studied and well-researched supplement that has been shown to be safe and effective for many people. It is made in the body, and it can also be obtained through certain foods and supplements. Now what does it actually do to your body?

INCREASED ATP PRODUCTION

• Creatine plays a crucial role in the production of adenosine triphosphate (ATP), creatine supplementation can enhance ATP production and improve performance in high-intensity, short-duration activities like weightlifting or sprinting.

Muscle Strength and Power

Creatine has been extensively studied for its ability to

enhance muscle strength and power. It can help individuals perform more repetitions, lift heavier weights, and generate more force during resistance training exercises.

 Muscle Growth and Hypertrophy

Creatine draws water into muscle, increasing volume. This increased volume is believed to play a role in muscle growth, also known as muscle volumization or water-based muscle hypertrophy.

Loading and Maintenance Phases

Some people choose to undergo a “loading phase” when starting creatine supplementation, where they take higher doses for a short period to quickly saturate their muscles with creatine. This is often followed by a “maintenance phase” with lower, regular doses.

There are many types of Creatine:

Creatine Monohydrate

Creatine anhydrous

Micronized creatine

Creatine hydrochloride (creatine HCI)

Creatine ethyl ester

Buffered creatine

Kre-Alkalyn

Crea-Trona

Creatine magnesium chelate

Liquid creatine

Creatine phosphate

Despite the different types available, which one is the best to take?

The answer? CREATINE MONOHYDRATE! Yes! Why? Because up to the present, it is still the most researched and proven form of creatine. It is generally considered safe and super effective, and many studies have shown its benefits in improving performance and promoting muscle growth.

CREATINE MYTHS

MYTH: Creatine is a steroid

FACT: Creatine is not a steroid. It is a naturally occurring compound found in small amounts in certain foods and synthesized by the body. It is not related to anabolic steroids.

MYTH: Creatine is only for bodybuilders

FACT: While creatine is popular among athletes and bodybuilders, it can benefit individuals involved in various sports and activities. It is not limited to a specific type of athlete and can be beneficial for improving strength, power, and overall performance.

MYTH: Creatine is harmful to the kidneys

FACT: Numerous studies have shown that creatine is safe for healthy individuals when used within recommended doses. There is no evidence to suggest that creatine supplementation causes kidney damage in people with normal kidney function.

MYTH: Creatine must be cycled on and off

FACT: There is no scientific evidence supporting the need to cycle creatine. Most research suggests that creatine can be taken consistently over the long term without any negative effects. Cycling is not necessary for the majority of users.

MYTH: Creatine is only effective for short-term gains

FACT: While creatine can produce rapid increases in strength and muscle mass, its benefits extend beyond short-term use. Long-term creatine supplementation has been associated with ongoing improvements in strength, power, and exercise performance.

MYTH: Creatine is only effective for men

FACT: Creatine is effective for both men and women. Research has demonstrated that women can experience similar benefits in terms of increased strength, power, and performance.

MYTH: Creatine leads to weight gain due to water retention

FACT: Creatine can cause a temporary increase in water weight as it draws water into muscle cells. This is not the same as gaining fat, and any initial weight gain is generally considered a side effect of increased muscle water content.

MYTH: Creatine causes baldness

FACT: There is no direct evidence to suggest that creatine supplementation causes or accelerates hair loss. Hair loss is a complex condition influenced by a combination of genetic, hormonal, and environmental factors, and creatine intake does not appear to play a significant role in this process.