What is Creatine? How creatine helps in performance? Creatine benefits and side effects...

            There are many supplements for muscle growth and other benefits in the supplement industry. Many researchers and proven supplements include creatine and whey protein. Let's look at creatine, Creatine is a great supplement for muscle pumping, strengthening, and enhance your performance. Creatine is therefore important for muscle building.



                Creatine is a molecule, which is already secreted in your body. It secreted up to 1-1.5 grams per day. Creatine is an amino acid substrate or fuel that comes from methionine, L-Arginine, Glycine. Creatine is mostly found in skeletal muscle.  This process is chemically called A-methyl-guanidino acetic acid.



                Your body has ATP(adenosine triphosphate) in your muscle cells. ATP gives energy to your body such as muscle contraction. When you contract your muscle, ATP gets energy from your muscles.

                ATP (adenosine triphosphate) contains three phosphates ions. When you exercise or lift weights. Your body needs energy that is supplied by ATP. At that time, the ATP(adenosine triphosphate) becomes ADP(adenosine diphosphate). One phosphate ion break at that time.


                Adenosine diphosphate does not give your muscle enough energy. At that point, your body needs energy for your performance. You are tired of your acting. 

                At that time, creatine provides phosphate ion to your ADP. Then ADP converts into ATP. This process is called ATP resynthesis.

    The equation for ATP Hydrolysis:

                ATP + H2O = ADP + Pi + free energy.

    The equation for ATP Resynthesis:

                ADP + Pi + free energy = ATP +H2O.



                    Of course, you can take creatine from natural foods. Creatine is rich in foods like steak, salmon, chicken, tuna, and pork.


         Why I take creatine from the supplement?

                You should eat 1 kg of tuna, chicken, meat, and bacon. Then, your body will get enough creatine. If you are eating 1 kg of these foods, you do not need a creatine supplement. 

                And also, these 1kg foods will not digest your body. You do not eat these foods means, the only way is to take a creatine supplement.

        Is Creatine Necessary for the Ordinary Person?

    What is creatine?

                No, normal people do not need creatine supplements. Because they get enough creatine from their diet. That's enough for them. If you take supplemental creatine supplements, you may experience kidney damage. So I would suggest that a normal person does not need a creatine supplement.

        Who should take Creatine?

                If you are a workout person (intermediate level), athlete, weightlifter, you can take creatine. This is because Creatine will increase your strength, endurance, and field performance. In non-workout days, a creatine supplement is not necessary. Because it leads to mild danger.

       How many grams of creatine should you take per day?

               You can take 3 - 5 grams of creatine per day. This is enough. If you take extra grams for better growth, it can cause kidney damage.

        When should I take Creatine?

                You can take pre or post-workout. You can take 5 grams of creatine per day. But, should maintain intake time. It's important.

         How should I take Creatine?

                 You can take 5 grams of creatine and drink it with water or juice. Creatine is unflavored. Mix 500 ml of water and 5 g of creatine powder. Also, stir well until creatine dissolves in water. Make sure to drink after dissolving in water. Because dissolved creatine can cause kidney damage.



    • Increase in strength.
    • Increase performance in the field.
    • Increase endurance.
    • It helps the muscle to recover quickly.
    • Reduce the signs of aging.
    • Improve Brain health.


                There are no proven side effects for creatine. But it has one issue. You are a creatine user, you should drink 4-5litres of water a day. Creatine can produce waste material, creatinine. Water can purify the creatinine in the blood. You did not drink water means, it can cause kidney damage. Creatine holds the water molecules in your body. Creatine can cause water retention in your body.