The strength is an integral part of weight training. We all love to lift heavy always but due to lack of strength backup we can’t. That is the main reason why supplement companies are in a billion dollar profit.

Now if you lift often or you are someone who plays additive sports for strength and power I do recommend Creatine for you ask any sports person they must be taking the Creatine to maximize their athletic goals because it is the most effective supplement out there.

A lot of people are afraid of taking it because they don’t have correct knowledge about the supplement and misguided by fitness gimmicks which often say “Creatine damages kidney”.

Remember before believing to any individual firstly research yourself and know the science behind it. The science of Creatine it is present in each out of you someone who lifts weights or plays sports may use it involuntarily. We make use of this it helps us to perform all our explosive movement on a molecular level, your body has a bunch of systems which your body uses as the main fuel source in the form of ATP present inside the muscle cell (called Creatine).

ATP is an essential battery cell came out into action when you do explosive movement under short span of time. Example lift weights, sprint.



# What Does actually is Creatine?

Creatine is a non-essential substance means it’s readily produced and stored in the body.

It paybacks your muscles to produce vitality during heavy lifting.

Scientifically, it stakes many resemblances with amino acids. The body can produce it out of the amino acids glycine and arginine.

Creatine food sources, including chicken, red meat.

Around 95% of the body’s Creatine is kept in muscles; other 5% is stored in the brain, kidneys, and liver, in the form of phosphocreatine.

When you add-on Creatine, you surge your stores of phosphocreatine. This is a form of stored batteries, as it helps your body produce more of a high-energy molecule called ATP.

ATP is the tiny battery cells which burst and provide you energy. When you have more ATP, your body can execute better during exercise.

Creatine furthermore fine-tunes several cellular processes that lead to increased muscle mass, strength, and recovery of the body.

Creatine as a supplement is very common among athletes in order to progress muscle improves strength and performance.

Key points:

  1. Develops power.
  2. Develops recovery.
  3. upsurge muscle mass.
  4. Advances performance.
  5. Increases myosin.
  6. Develops strength.
  7. Improves power regeneration to go 0-100.
  8. Improves performance during exercise of high to maximal intensity.
  9. Increase hypertrophy.
  10. Helps in Bone Regeneration.

It is a complement to your growing muscle.

How Does Creatine Work?

Creatine works in several different ways which improve health, endurance and athletic performance of the consumer.

In high-intensity explosive movements, its key role is to surge the phosphocreatine stores in your muscles while on Creatine you will finish later. Creatine upsurge the ATP molecules came out from ADP and utilizes it’s for providing you extra batteries as an energy source to increase your athletic performance in a game. Means high application of phosphocreatine and reduces ADP which will combine with phosphocreatine to make more ATP. It recombines and contributes your extra batteries to use for explosive movement principally this how it functions.

Creatine supports you advance muscle in numerous dissimilar ways. It contributes your muscles more ATP and hints to ups and downs in cell function that increase muscle growth.

EXAMPLE: If one is capable to lift 50 kg dumbbell for 10 reps after supplementing with Creatine you will be able to perform 12 reps with same 50 kg dumbbell. You get an advantage.

In sports, like Virat Kohli is supplementing with Creatine he will be able to run more of the wickets or hit the ball little harder than usual comparatively. It makes Virat performance a little better and more athletic. It makes him push a little harder.  It’s not a steroid so it’s allowed by sports federation.

Creatine also benefits you gain more muscle mass, plus:

  • Energy Shot in the arm.
  • Lower myostatin levels
  • Anabolic hormones
  • Reduce protein breakdown.


Kidney Failure?

Rivals of Creatine supplementation also says that Creatine is hard on kidney and may harm kidney in long-term usage. During past years a lot of studies have found no similar results so, there is explanation backed up by science to prove their assertions.

A new study stated that Creatine supplementation has no adverse effect on kidney examined on the various class of athletes over short to long-term studies.

There is no study proves that Creatine reduces the kidney function or any other side effects on overall health because as I say Creatine is naturally occurring compound and readily available and produced in the body so how it will show its bad effects. The supplement shows its adverse effect when if it a conflict with your internal biological state.

Does Creatine holds water and make you bloated?

The fact is Creatine just sits around your muscles and carries more water which makes you feel that you are holding water actually. One should be very careful about your water intake when you’re supplementing with Creatine because if you don’t add water to your body enough which approximately means 3-4ltrs of water daily.

Creatine just burst up with fire and absorbs all the water reservoirs from your body and makes you dehydrate. To take care of that one should continuously re-checking his\her urine color if it is clear that’s the safe sign means you are hydrated if it is yellow you need 4 liters of water immediately in your body.

It just works like alcohol if you don’t hydrate yourself it will absorb water from somewhere.

That’s why a lot of people complains about they had cramps after taking Creatine.

Secondly, No it won’t make you bulky or something like It preserves water in your muscle by which your muscle looks little full not flat. This is the reason why people supplement with Creatine when they are on cutting fat cycle. You need just to give yourself enough water and Creatine will not harm you at all.

Creatine has a cycle of 2-3 months after which you need to stop this cycle and your muscle will lose water which it retains for so long and now the muscles came up with much fuller, round look rather than earlier when they are flat, it will definitely benefit you in your strength and in muscle hypertrophy.

What amount of Creatine to take?

Some Creatine product companies said you need to first load your body of Creatine with 10g in your earlier phase then start reducing the Creatine quantity to 5g daily but there is no science behind this therefore only following one thing which brings actual results.

Actuality, If you supplement 10g daily you would see results 2 weeks after and instead you supplement Creatine with 5g daily you will be able to see same results 4 weeks after, that’s the only difference. No speculating.

Loading 10g in the 1st week won’t give you unexpected results but supplementing with 5g of amount daily will give you results little later but benefit you in long run process of fitness it is completely your choice on which path you want to go.

Creatine absorption also depends upon age, weight, and genetics of an individual.

Creatine in your country India is underrated very often because of bad creatine Adulteration so always buys it from a trusted source.

 I linked some studies down if in case you want to learn some detailed explanation:

EFFECTIVENESS OF CREATINE: – https://www.ncbi.nlm.nih.gov/pubmed/14685870

CREATINE DOES NOT AFFECT HORMONE LEVEL:https://www.ncbi.nlm.nih.gov/pubmed/11252073

HEALTH EFFECTS OF ORAL CREATINE: – https://www.ncbi.nlm.nih.gov/pubmed/10731017


Don’t go out find every type but stick to the most effective Creatine


It is the most shared form of this supplement and readily available in every supplement shop. On this numerous scientific studies and exploration are being performed. Its molecule is bound to a water molecule to deliver 88% of pure Creatine per molecule.

In calculations, 1 gram of Creatine monohydrate will source 4.40 grams of lively product to the body.

Creatine is the most readily available product it is highly efficient but its marketing is not done so often because of its lower price range. Good for us.


Micronized Creatine is in actual fact Creatine monohydrate, but with much-reduced molecules, this Creatine particle has been micronized, which says its molecules have been cut up into smaller pieces or divided.

By which it has been reduced the surface area of the Creatine, making it easier to absorb and shrinking any potential stomach distress.

Good for those who face Creatine bloating it provides unwanted bloating effect – which is one of common monohydrates downsides. It is also supposed to be purer to monohydrate and more effective as a result. Price as compared to Creatine monohydrate differs from few bucks only.

Another name is CREAPURE. So it’s better to go with Creatine micronized instead of monohydrate.

“Creatine should not be viewed as another gimmick supplement its injection is a means of providing immediate, significant improvement”.

Thanks for reading ‘ WHAT IS CREATINE AND DOES IT DAMAGES KIDNEY? THE REAL TRUTH.’ kindly share your views in the comment section.


Being a graduate in science and technology and a fitness enthusiast I want to create a valuable content for each homosapien living out there which is affected with fitness-wellness and help them to acheive their optimum level of understanding in the subject. love to hear from you email me to [email protected]

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