Creatine Supplement : In today’s article we will discuss about the most popular supplement which is Creatine. This is the only supplement on which there has been more than 300 studies done During this artice I will tell you about when, how, why and who should take this.
First, we will know what is creatine? It is a natural supplement which produces in our body naturally in your Liver, kidney and Pancreas. Now, how it functions in our body.. creatine is usually a supplement which is taken by the bodybuilding lovers, they believe when we take this one we can easily get pump in our muscle, due to the storing of water in our muscles. Perhaps this product also has some sideeffects so we need to consider this one also. let”s start the article
Creatine Supplement Functioning in the Body
It increases the production of ATP cells in body And as you know that ATP is main source of energy in your body means, more creatine means more ATP and more ATP means more energy. It means creatine improves all over performance of your body. And the people who consume non-veg gets creatine in their chicken, fish and meat.
Benefits of Creatine Supplement
Now, lets talk about the benefits of creatine.
Increased Strength
It increases strength, like I have told you, consuming creatine increases ATP which increases your energy. And when you have enough energy in your body, your strength will automatically get better. For example, when you go to gym and put weight in bench press and do 4-5 repetitions. But when you consume creatine for 2-3 weeks as supplement and you will be able to 6-7 repetitions from that bench press. It means you can see significant growth in strength by consuming creatine.
Increased Lean Muscle Mass
Second it increases lean muscle mass. How? It holds extra water in your muscle from which your muscle volume gets bigger. This is short term gain But if you continue to consume creatine for longer period of time It increases your strength And when you go to gym it improves your performance at gym and you start to lift heavy weight easily Due to this your muscle grows significantly.
Better Brain Functioning
Third is better brain functioning. ATP plays an important in your brain functioning. more ATP means better braining functioning. when you take creatine, which improves your ATP and which results in better brain functioning like clarity of thoughts and mental focus.
Blood Sugar Regulation
fourth, it regulates blood sugar. In so many studies it has been seen that creatine controls your blood sugar. the people who are diabetic, creatine is very useful for them.
Best Form of Creatine Supplement
Now come let’s know which is the best form of creatine. Normally, there are lots of fancy forms available in the market like micronized creatine, creatine ethyl ester, creatine HCL, etc But creatine monohydrate is the best form to use because it absorbs 99% in your body and it is cheaper in against to other creatine and also easily available in the market.
Dosage and Timing
Now, a lot of you want to know that when and in what quantity we should use creatine? There are two ways of it, One is loading and other is no loading.
Loading Method
First, let’s understand the loading. In this you have to consume 20 g creatine daily for 6 days and after 6 days you can come to 3-5 g dosage daily.
No Loading Method
Now, in no loading There is no need to take 20-20 g initially You will take 3-5 g creatine daily from day 1. You will get same benefits from both the ways But my personal suggestion is that you should adopt No loading way. It means you can consume 3-5 g creatine in a day for rest of your life.
When to Consume
Now, when to consume creatine? So, the people who are using loading way can divide doses in 3-4 times during the day And the people who are using no loading way can use creatine post workout for better results.
Myths and FAQs
It is a popular supplement so it is obvious that creatine has myths and FAQs.
Myth 1: Creatine Supplement Cycling
First is creatine cycle, People say that you take it two weeks then stop using it for one week Or use for three weeks and then stop for two weeks. There is no truth in this. Creatine is all natural which you can consume rest of your life.
Myth 2: Kidney Issues of Creatine Supplement
Second myth is kidney issues. A lot people believe that using creatine creates kidney problems. Not a single study proves this myth true that you will have kidney problems using creatine But if you already have kidney problems then you must use creatine with a doctor’s prescription.
Myth 3: Muscle Loss
Third myth is loss of muscle when you stop taking creatine. A lot of people say that when you stop consuming creatine the muscle you have gained will get reduced. This is not true. But from the day when you stop taking creatine till 6 weeks your ATP starts to come on normal level Which was increased due to consumption of creatine. Due to which you may lose some strength But creatine will reduce the muscle gain, it is not true at all.
Myth 4: Must Be Taken with Carbs
Fourth myth is it is beneficial when taken with carb. A lot of people say that you will get benefit only when you will consume it with carbohydrates This is not true. It will give you benefit even if you are consuming it with dissolve water. If you want to have more benefit then you can consume it with your personal post workout protein shake.
Importance of Nutrition Creatine Supplement
Before moving forward with creatine One very important thing is that the way you take care of your body for which you need balance diet like carbs, protein, fats, vitamins, minerals, etc. The same way it is important to take care of your hair And for this too you need to have nutrients For which USTRA’s hair growth vitaliser is effective And you will get 33 vital nutrients like protein, amino acids, vitamins, omega 36, collagen, etc. You will get help in hair growth and in two major problem which is hair fall and grey hair. USTRA will help you get rid off these two major problems.
This is far better than normal hair oil. Easy to use. You have to put it in your scalp after shower And the best part of this product is it is non-sticky, non-oily and there is no harmful chemical in it. There is link in my description box from where you can check the product.
Side Effects
Now come let’s move forward with creatine. A lot of people would like to know Are there any side effects of using creatine? No, creatine is all natural. So, there is no side effects using it. Even creatine is the safest supplement to use. But few people may have upset stomach from using creatine but in that condition, they can continue to use creatine. My suggestion is when you start using creatine increase your water intake.
Who Benefits and Who Should Avoid
I hope I have answered all your questions regarding creatine. But in the end of topic there two things First, who gets the most benefit from creatine? And who should avoid this?
Who Benefits Most
So, the people who are vegetarian and vegan will get the most benefit of creatine Because they don’t eat non-veg due to which due to which the level of creatine in their body is less.
Who Should Avoid
Now who should avoid taking creatine. The people who are in weight restricted sports should not consume creatine. Like, MMA, tracking, etc. Because, while taking creatine there is water retention in the start due to which they may put up weight.
Creatine Supplement Price Comparison Table
| Brand/Product | Type | Serving Size | Price per Serving (INR) | Total Servings | Total Price (INR) | Notes |
|---|---|---|---|---|---|---|
| MuscleBlaze Creatine Monohydrate CreAMP | Micronized Creatine Monohydrate | 5g | ₹7–9 | 32 (100g) | ₹550–750 | Pure, unflavored, fast-absorbing; ideal for stamina and muscle gains. |
| AS-IT-IS Nutrition Creatine Monohydrate | Micronized Creatine Monohydrate | 5g | ₹7–9 | 60 (300g) | ₹550–700 | Cost-effective, lab-tested, vegan-friendly; no additives. |
| Optimum Nutrition Micronized Creatine | Micronized Creatine Monohydrate | 5g | ₹8–10 | 50 (250g) | ₹700–800 | High-quality, easily mixable; widely trusted brand. |
| Nutrabay Pure Creatine Monohydrate | Micronized Creatine Monohydrate | 5g | ₹8–10 | 83 (400g) | ₹800–1000 | Vegan, no additives; good solubility for post-workout use. |
| Healthfarm Muscle Creatine Monohydrate | Micronized Creatine Monohydrate | 5g | ₹9–12 | 60 (300g) | ₹750–900 | Pure, no sugar, vegan-friendly; supports high-intensity workouts. |
| Promix Creatine Monohydrate | Creatine Monohydrate | 5g | ₹6–8 | 180 (900g) | ₹1100–1400 | Non-GMO, sugar-free; cost-effective at 33 cents/serving (₹27 in India). |
| Thorne Creatine | Micronized Creatine Monohydrate | 5g | ₹10–12 | 90 (450g) | ₹900–1100 | NSF Certified for Sport; high purity, no fillers; under 50 cents/serving. |
| Universal Nutrition Creatine Capsules | Creatine Monohydrate Capsules | 5g | ₹12–18 | 40 (200 caps) | ₹1200–1300 | Convenient capsule form; slightly more expensive due to encapsulation. |
| Soldiers Nutrition Creatine (Brazil) | Creatine Monohydrate | 5g | ₹9–11 | 100 (500g) | ₹900–1100 | Brazil pricing; converted to INR; reliable for intense exercise. |
| Dark Lab Creatine (Brazil) | Creatine Monohydrate | 5g | ₹10–12 | 100 (500g) | ₹1000–1200 | Brazil pricing; converted to INR; high-quality for performance enhancement. |
