ame="propeller" content="02f1b642def36e05354c3e5076063240"> IS CREATINE GOOD OR BAD ? ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley


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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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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