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What is creatine?
Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise. We basically need some creatine in order to build muscle. Creatine is produced naturally in the body, but creatine supplements exist in order to increase the already existing creatine we have in our bodies.
Why do we use creatine?
Taking creatine as a supplement is very popular among athletes and/or bodybuilders. They use it to gain muscle, enhance strength and improve overall performance.
Technically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. Your body can produce creatine from the amino acids glycine and arginine.
Benefits of creatine
- Muscle growth (obviously)
- Exercise performance
- Brain function
- Cognitive ability
- Recovery
- Muscle endurance
How does creatine affect muscle growth?
Creatine is effective for both short- and long-term muscle growth. It assists many people, including people with sedentary lifestyles, older adults, and elite athletes.
A 2022 review found creatine supplements were effective in building muscle in healthy young adults.
Supplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes.
Side effects of creatine
Creatine is one of the most well-researched supplements available, and studies lasting up to 4 years reveal no negative effects.
There is also no evidence that creatine harms the liver and kidneys in healthy people who take standard doses. Some people say that creatine can have side effects such as cramps, but it's the opposite actually. Studies suggest it can reduce cramps and dehydration during endurance exercise in high heat.
Reducing sodium intake
Since sodium contributes to water retention following a diet, in salt may assist in reducing any bloating associated with creatine usage.
Keep an eye on your sodium intake while taking creatine supplements.
Another method that's not often mentioned to prevent bloating from creatine is cycling your intake. This involves alternating between periods where you consume creatine and periods where you don't take it.
How much creatine is safe for the kidneys
An adult dose of 3 to 5 grams of creatine daily should be safe for the kidneys. However, people with kidney disease should consult with their doctor prior to taking it. Creatine is not an anabolic steroid, nor does it increase testosterone levels.
Is creatine the same as steroids?
Unlike steroids, which directly influence protein synthesis to promote rapid, artificial mass gain, creatine acts indirectly. It boosts energy production for short, intense efforts. Creatine is an authorized supplement, naturally present in the body and without risk to health when consumed under appropriate conditions.
Tags: @over0 @Jess @wsada @born superior @Blackpillirony @TonyDr @doll @BlendedBulge @Randomized Shame @huntergirl @limo8 @Anxietypilled @kifykify
Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise. We basically need some creatine in order to build muscle. Creatine is produced naturally in the body, but creatine supplements exist in order to increase the already existing creatine we have in our bodies.
Why do we use creatine?
Taking creatine as a supplement is very popular among athletes and/or bodybuilders. They use it to gain muscle, enhance strength and improve overall performance.
Technically speaking, creatine shares many similarities with amino acids, important compounds in the body that help build protein. Your body can produce creatine from the amino acids glycine and arginine.
Benefits of creatine
- Muscle growth (obviously)
- Exercise performance
- Brain function
- Cognitive ability
- Recovery
- Muscle endurance
How does creatine affect muscle growth?
Creatine is effective for both short- and long-term muscle growth. It assists many people, including people with sedentary lifestyles, older adults, and elite athletes.
A 2022 review found creatine supplements were effective in building muscle in healthy young adults.
Supplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes.
Side effects of creatine
Creatine is one of the most well-researched supplements available, and studies lasting up to 4 years reveal no negative effects.
There is also no evidence that creatine harms the liver and kidneys in healthy people who take standard doses. Some people say that creatine can have side effects such as cramps, but it's the opposite actually. Studies suggest it can reduce cramps and dehydration during endurance exercise in high heat.
Reducing sodium intake
Since sodium contributes to water retention following a diet, in salt may assist in reducing any bloating associated with creatine usage.
Keep an eye on your sodium intake while taking creatine supplements.
Another method that's not often mentioned to prevent bloating from creatine is cycling your intake. This involves alternating between periods where you consume creatine and periods where you don't take it.
How much creatine is safe for the kidneys
An adult dose of 3 to 5 grams of creatine daily should be safe for the kidneys. However, people with kidney disease should consult with their doctor prior to taking it. Creatine is not an anabolic steroid, nor does it increase testosterone levels.
Is creatine the same as steroids?
Unlike steroids, which directly influence protein synthesis to promote rapid, artificial mass gain, creatine acts indirectly. It boosts energy production for short, intense efforts. Creatine is an authorized supplement, naturally present in the body and without risk to health when consumed under appropriate conditions.
Tags: @over0 @Jess @wsada @born superior @Blackpillirony @TonyDr @doll @BlendedBulge @Randomized Shame @huntergirl @limo8 @Anxietypilled @kifykify
