Creatine 101: Everything You Need to Know

13 November 2025

Hello Ziddis! All the gym-goers have heard of creatine, the most widely studied, trusted and questioned about supplement responsible for improving your athletic performance, muscle growth and recovery. Whether you are a beginner in your fitness journey or a seasoned athlete, creatine can contribute significantly to changing the game for your fitness training. Let’s understand this supplement better to make the most of it.

What Is Creatine

It is a natural compound made from three amino acids- arginine, glycine and methionine. It is found mainly in muscle cells and helps your body produce energy during high-intensity exercise. Your body gets creatine from food sources like red meat and fish, but it is difficult to get optimal amounts through diet alone. This is where creatine comes to play. Creatine supplements have become widely popular because they help increase the creatine stores in the muscles and give you more fuel to power through intense workouts.

How Does Creatine Work

To understand how creatine works its magic on you, you must know a bit about how your body generates energy.

During intense exercises, your muscles use ATP for quick energy
The ATP stores deplete within seconds of exertion

Here, the role of creatine begins. It helps regenerate ATP by donating a phosphate molecule to ADP to allow you to maintain strength and endurance for a longer duration of your workout.

To sum it up, It is acts as “your muscle’s power bank” or a “backup energy battery” which helps you push harder, lift heavier and train longer before fatigue sets in.

Benefits of Creatine Supplementation

There are numerous benefits to adding creatine supplementation to your fitness regimen. Here are some:

It increases strength and power, allowing for more reps, heavier lifts, and better results.
It improves muscle growth through protein synthesis and cell hydration.
Reduces muscle cell damage and inflammation
Helps recover faster and train harder
Supports brain function
Boosts high-intensity performance

How to Take Creatine: Dosage & Timing

Commonly, creatine monohydrate is the most trusted form of creatine. It is affordable, safe and well researched.

Dosage depends on your phase.

During the loading phase: Take 20g per day (split into 4 doses) for 5–7 days to quickly saturate muscle stores.
During the maintenance phase: After loading, continue with 3–5g per day to maintain levels.

You can also skip the loading phase and take 3 to 5 grams daily from the start. It will take a few weeks longer, but give the same long-term results.

Myths of Creatine

Myth 1: Causes Kidney Damage

Studies show creatine is safe for healthy individuals when taken in dosage as recommended dosage and it does not harm the kidneys.

Myth 2: Is a Steroid

Creatine is a compound that is naturally found in your body. Creatine supplements are not steroids but helpful tools for your body.

Myth 3: Causes Bloating or Fat Gain

Creatine retains water inside your muscle cells, but not under your skin. You might feel full and satisfied, but that is a sign of hydration, not fat gain.

Myth 4: Women Should Avoid

Women and men both benefit well from creatine for strength and endurance.

Takeaway

Creatine is well researched and trusted. Having it as a part of your fitness routine can amplify your fitness. Include other helpers, too, like fit foods and oat proteins, to complete the routine. If you’re looking for a single supplement to support your fitness goals.