Creatine Hub

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps produce energy during short bursts of high-intensity exercise like weightlifting and sprinting. It is one of the most researched sports supplements available.

Benefits of Creatine

• ✔ Increases strength and power output
• ✔ Supports muscle growth when combined with resistance training
• ✔ Improves performance in high-intensity exercise
• ✔ Helps muscles recover between sets
• ✔ May provide cognitive benefits in certain situations

Recommended Dosage

A common approach is:

• Loading phase (optional): 20g per day (split into 4 doses) for 5–7 days.
• Maintenance: 3–5g per day.

Daily supplementation is generally more important than timing.

Common Myths

Myth: Creatine is a steroid.

No. Creatine is a naturally occurring compound and is not an anabolic steroid.

Myth: Creatine damages healthy kidneys.

Current research indicates that recommended doses are safe for healthy individuals, though anyone with kidney disease should consult a healthcare professional before use.