Creatine Supplication: The truth!

Whether you're headed to the gym, training for a sport, or just trying to up your fitness game, chances are you've heard of creatine. Some call it a miracle muscle builder, while others worry that it'll ruin their kidneys or cause them to bulk up. So what's true?

Let's set things straight—and dispel some myths in the process.

What is Creatine, Anyway?

Creatine is a substance that occurs naturally in your muscles. It helps create ATP (adenosine triphosphate)—your body's energy system for stuff like sprinting, weightlifting, or a plank.

Supplementing with creatine (typically creatine monohydrate) gives your muscles an additional burst of that energy source. It's one of the most researched and evidence-supported supplements in sports nutrition.

Myth #1: "Creatine is a steroid."

False.

Creatine is not a steroid. It's something that's found in foods like red meat and fish. Steroids are synthetic hormones; creatine is just an energy-promoting molecule.

Verdict: Creatine = natural energy promoter. Steroids = hormone-altering drugs. Not in the same league.

Myth #2: "Creatine makes you bloated or fat."

False-ish.

Creatine causes water retention, but in your muscles, not under your skin. So your muscles may look fuller or more pumped, not flabby or bloated.

Some people may gain 1–3 pounds in the first week. That's just water flowing into the muscle cells, which can be a good thing for performance and recovery.

Verdict: It's water weight, not fat gain. And it's temporary.

Myth #3: "It'll mess with your kidneys or liver."

False.

This one has been around for decades, but studies on healthy subjects show no negative impact on kidney or liver function, even with long-term intake.

If you already have kidney issues, though, check with your physician first—better be safe than sorry.

Verdict: In healthy individuals, creatine is safe. Science overwhelmingly favors this one.

What Creatine Does Do:

-Increases muscle power and strength output

-Improves exercise performance, especially in short bursts

-May enhance muscle growth when combined with resistance training

-Helps in recovery and reduces fatigue

-May even help with brain health (new research is promising)

How to Use It:

If you are just starting to take creatine you got 2 ways to take it.

Loading phase: 20g/day (split into 4 doses) for 5–7 days then switch into maintenance dose thereafter (optional)

Maintenance : 3–5g/day thereafter (Recommended)

Both are effective. But starting from maintenance phase is better because taking 20g of creatine daily can lead to stomach discomfort. 3-5g of creatine a day is best for building muscle, anything more than that doesn't get absorbed rather gets flushed from body via urine.

You can take creatine with fruit juice or shakes. But Taking creatine in water is the best option as it will mix and also facilitate absorption. Best time to take creatine is after your workout with a meal or shake, but timing isn't critical as consistency is more important

Bonus Tips:

-It’s safe to take every day even on rest days

-No need to cycle on and off

-Take regularly at same time

Final Thoughts

Creatine is not a magic pill. It will not replace effort, discipline, or a solid training program. But it is one of the oldest, safest, and most effective supplements available for increasing performance and muscle growth. Also creatine is much cheaper and most safest option when it comes to supplements. All trained individuals recommend taking creatine for muscle growth and it can also boost brain functions and IQ!

The myths? Busted. The benefits? Real.

If you’re looking for a performance edge, creatine is worth considering and including in your workout plan.