Creatine Explained: Benefits, Dosage, and Myths
Creatine is one of the most researched and effective supplements in the world. Yet, it’s also one of the most misunderstood.
Let’s clear the confusion — here’s everything you need to know about creatine, backed by science.
⚡ What is Creatine?
Creatine is a compound naturally found in muscle cells. It helps your body produce ATP — the energy currency of your muscles — during high-intensity activity like lifting weights or sprinting.
✅ Benefits of Creatine:
- Increases strength and power output
- Speeds up muscle growth
- Improves workout performance
- Supports brain function & recovery
📏 How Much Should You Take?
Option 1: Loading + Maintenance
- Loading phase: 20g/day for 5–7 days (split into 4 doses)
- Maintenance: 3–5g/day
Option 2: No Loading
- Take 3–5g daily from the start
- Results appear slower but equally effective
💡 Best time to take creatine? Post-workout with carbs helps improve absorption.
Creatine + Carbs Combo Packs🧠 Common Myths — Debunked
❌ Myth #1: Creatine causes kidney damage
Truth: No studies show harm in healthy individuals taking normal doses (3–5g/day).
❌ Myth #2: It’s a steroid
Truth: Creatine is a naturally occurring compound — not a hormone or steroid.
❌ Myth #3: It bloats you
Truth: Creatine causes muscle hydration, not fat gain or puffiness. It may increase lean body mass.
🧪 Which Type Should You Use?
- Creatine Monohydrate: The gold standard — proven, affordable, effective
- Micronized Creatine: Easier to mix and digest
- Creatine HCL or blends: Higher-priced, less research-backed
✅ Final Thoughts
Creatine is one of the few supplements that actually delivers real results. It’s safe, affordable, and backed by decades of research.
If your goal is to lift heavier, build muscle, or even boost your cognitive performance — creatine should be in your stack.
Buy Creatine with Free Shaker
