A lot of you might have mixed thoughts about creatine:

• Is it safe for the kidneys?
• Is it a steroid?
• Will it make you bald or bloated?
• Will you gain muscle quickly?

What does creatine even do? Let’s dive into the facts!

What is Creatine?

Creatine is one of the most widely studied supplements, proven to be safe and effective for many people. It’s naturally made in the body and can also be obtained through certain foods or supplements.

What Does Creatine Do?

Increased ATP ProductionCreatine plays a crucial role in the production of adenosine triphosphate (ATP), the body’s main energy source.
Supplementation enhances ATP production, improving performance in high-intensity, short-duration activities like weightlifting or sprinting.

Muscle Strength and PowerCreatine boosts muscle strength and power, allowing you to lift heavier, perform more repetitions, and generate more force during resistance training.

Muscle Growth and HypertrophyCreatine draws water into muscles, increasing their volume. This muscle volumization supports growth, also known as water-based muscle hypertrophy.

Loading and Maintenance Phases

Some users begin with a "loading phase," taking higher doses to quickly saturate muscles, followed by a "maintenance phase" with lower, regular doses.

Types of Creatine

There are many types of creatine, including:

• Creatine Monohydrate
• Micronized Creatine
• Creatine Hydrochloride (HCl)
• Buffered Creatine
• Liquid Creatine
• Creatine Magnesium Chelate

Best Option? Creatine Monohydrate!
This is the most researched and proven form. It’s safe, effective, and widely recommended for improving performance and promoting muscle growth.

Common Creatine Myths and Facts

MYTH: Creatine is a steroid.
FACT: Creatine is a naturally occurring compound, not a steroid.

MYTH: Creatine is only for bodybuilders.
FACT: Creatine benefits athletes and active individuals across various sports.

MYTH: Creatine harms the kidneys.
FACT: Studies show it’s safe for healthy individuals within recommended doses.

MYTH: Creatine must be cycled.
FACT: There’s no evidence suggesting the need to cycle creatine.

MYTH: Creatine causes baldness.
FACT: There’s no direct evidence linking creatine to hair loss.

MYTH: Creatine causes weight gain due to water retention.
FACT: Creatine increases water weight in muscles, not fat, as part of its muscle volumization process.

MYTH: Creatine is only for men.
FACT: Creatine is equally effective for women, supporting strength and performance improvements.

Creatine is one of the safest and most effective supplements available, backed by science. Whether you’re an athlete or just starting your fitness journey, creatine can be a game-changer in achieving your goals.