What is creatine ?

Creatine is an organic compound that is produced in the human body from amino acids glycine and arginine. Since it is produced by the body itself it is not an essential nutrient. Roughly 1 gm of creatine is produced within the body. It can also be obtained from food such as red meat, fish,pork and poultry products

Where is creatine stored ?

It is stored in muscles tissues and skeleton of our body.

How it works ?

It converts ADP - Adenosine diphosphate to ATP-Adenosine triphosphate (The energy currency of the cell ) which increases muscle strength and endurance during high intensity workout.


Normally the dosage of creatine recommended is 3-5 gm per day with 3-5 litres of water, However some athletes start with loading phase taking 15-20gms of creatine per day for a period of 4-5 days and then reducing it to 3-5gms per day. Drinking water is very necessary otherwise the Kidney will not be able to filter the blood and cause it to work harder.

Who should not take it ?

  • Person having kidney issues.

Is it good or bad ?

Lets first see the benefits of taking creatine
  1. Enhances strength.
  2. Increased endurance.
  3. Fast recovery.
  4. Reduce fatigue.
  5. Helps in bulking.
  6. Improves brain function.
Common side effects of taking creatine:
  1. Bloating.
  2. Water retention in body.
  3. Digestion problem.
  4. Liver issues - Suggested but no scientific study to back it up
  5. Kidney stones- This is the most common side effect that is suggested but no studies have shown that taking creatine causes kidney stones.


Creatine is one of the cheapest supplement in the market that can help jn increasing your muscle mass and strength. No studies have shown any harmful or life threatening effects of creatine. So you can give it a try.

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