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What Happens If You Take Creatine Everyday For 30 Days?

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Rating: 3.3; Vote: 3

What exactly does creatine do to your body? How does creatine work? And where does it go? What creatine benefits should you expect to feel, and how soon? Is it safe? And are there any creatine side effects you should know about? Today we ll cover all that by doing a deep dive into what to expect throughout your first 30 days of taking creatine. So, first things first: what does creatine do to your body? Creatine is a substance we naturally produce and use up as an indirect energy source to power our muscles through high intensity activities. For this reason, we store most of our creatine in our muscles (95%. But, about 5% of creatine is also stored in the brain. Supplementing with creatine can increase our baseline levels by about 30%. As a result, our muscles have more creatine to power our muscles with, leading to more strength and muscle mass overtime. But approximately 20-30% of individuals naturally walk around with just about fully saturated muscle creatine levels. As a result, they experience little to no benefit from creatine supplementation. When you first start taking creatine, it takes time for your muscles to become fully saturated with that additional creatine. How long this takes depends on how much creatine you take every day. Using the loading method, it ll take about 7 days to fully saturate your muscles. The other method is to take a baseline dose of creatine every day and to slowly increase your creatine levels overtime, often taking about 2-3 weeks to reach full saturation. Both methods get you to the same end destination, but will differ in some of the creatine side effects you may experience. For example, one of the side effects most people experience during this saturation phase is water retention and a small spike in your bodyweight. Another often reported side effect is stomach discomfort. If you experience this, or want to avoid experiencing it in the first place, try splitting up your creatine dose into multiple smaller doses throughout the day if you re on the loading protocol. If it doesn t work, stick with the non-loading protocol. In addition to this, avoid taking creatine on an empty stomach or with caffeine as those both scenarios seem to increase the likelihood of an upset stomach. Lastly, when you take your creatine, you can try mixing it with hot water to get it fully dissolved and see if that helps. Alright so the last side effect you and your doctor should know about has to do with your creatinine levels. Creatinine is a breakdown product of creatine. Since you re taking more creatine, your creatinine levels will also slightly increase. And since high creatinine levels can indicate impaired kidney function, this can be alarming to see on a blood test if you re not aware of it. However, creatine has been consistently proven to be a safe supplement for healthy individuals and your health professional should be aware of its effect on creatinine. Alright so our muscles are now locked and loaded with creatine! What happens now? What creatine benefits can you expect? First off, your strength should start increasing across most of your movements. Note that even just a slight increase in your strength or reps is a very solid return as far as supplements go and can lead to significantly greater muscle mass overtime. In addition to just improving performance however, a study that surveyed 52 NCAA athletes found that 81% of them reported faster recovery from their training as one of the benefits they noticed after taking creatine. So after you reach saturation, pay attention to how fast you recover between your workouts as you may notice an improvement. Lastly, creatine supplementation could consistently improve performance on short-term memory and tests of intelligence, with the benefits becoming even more apparent under stressed states such as sleep deprivation. So that should give you a very good idea as to how does creatine work, exactly, and what to expect once you start taking creatine. That said guys, creatine or any supplement for that matter, is just the icing on the cake. If you want to truly transform your body and see incredible results then you need to prioritize your training and your nutrition.
Date: 2022-04-25

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Comments and reviews: 10

Tomlin
I started creatine 20 days ago, slow saturation at 5g a day at 5 days a week, rather than loading. Probably not fully saturated yet, but getting close.
Pros: I have indeed felt some muscle growth, last week being able to bump weight on all of my sets. The muscles feel fuller and stronger in general. Next, i don't know if it is a pseudo effect or real, but I do feel more energetic. Recovery from a workout is boosted as well. Water retention seems to be up as I have put on several pounds since starting creatine, though I have greatly increased my water intake as well, so take that as you will.
Cons: I did notice an increase in acne since starting creatine. No hair loss. Too early to tell if any other cons. No stomach cramps, probably due to my slow load rather than a high load of creatine, as well as increased water intake.
If I remember, I will come back with an update on pros and cons and what I'm seeing in general with my muscle growth after 2 to 3 months.
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Tech
I've recently started creatine in the summer of 2021. I have no problems and it's not fat or water its pure gains. My time per break per set has gone down it went from 5min breaks to 3min breaks per set. I do have it with coffee and weed daily about 10g cause I find 5g won't do me good, haven't had any problems body seems to be taking I t nicely. I do mix coffee and creatine all the time. I did switch to HTL creatine cause it dissolves faster, but I find both are the same if Id I had to choose it would be HCl but it sold out atm the one I want for a good price. Strength and losing weight on it is easy getting stronger while looking lean af. I didn't do the loading phase but I am having 5 to 10 g per day. only been lifting for 2. 8 years. Only been taking creatine for 9 months.
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DuelScreen
I have a history of stomach issues and some kidney damage. I take a prescription heartburn medication and am careful not to overeat certain foods. In February I started taking 2g Creatine daily and had no noticeable negative side effects. I did wake up to a pumped feeling in my arms a few mornings. In March I increased the dose to 3g daily and am maintaining at that level. I still have no noticeable negative side effects beyond a little weight gain. Given my medical history I consider Creatine very safe but I'm glad I took the slower approach.
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Jeremy
Hope you enjoyed this one! What side effects or benefits have YOU experienced from taking creatine? Comment below! As for the hair loss concerns, this is something I've covered in a past creatine video with the conclusion that it's probably not a concern, but if you want to play it safe and do have a family history of male pattern baldness, then you can consider staying away from it. BUT there still has yet to be any new research (all of this relies heavily on one study, so we don't have a clear answer as of yet!
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Mohamed
One of the major side effect especially for beginners is sudden increase in strength and muscles growth in comparison with connective tissues, making you more prone to injury, cos the tendons and ligaments are unable to keep up with the rapid growth of muscles and strength. I would be care especially if you have high level of natural myostatin inhibitors, since creatine further inhibits myostatin which could lead to injuries on your tendons and ligaments.
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Ungodlike
Creatine gave me really good results for the 3 months that I used it. But I had to stop because it was making my hairline recede it s been 2 months since I ve stopped. My hairline stopped receding but unfortunately the hair I lost has not returned. Just a warning to those thinking about trying creatine. You will see gains, but there s a possibility for hair loss. So if you do decide to take it, make sure you re staying aware of the health of your scalp.
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Luis
It is works very well for me but there is a problem my blood pressure goes sky high every single time I used it. My blood pressure is never high ( only with creatine use ) and it is does not matter how hydrated I am ( by the way my normal water/ fluid consumption is over 1 gallon a day, During the first few days after starting blood pressure is fine but as the weeks pass by it is start getting higher and I have to stop.
Any ideas?
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Alex
Do you think it s possible to gain as much muscle without creatine? I tried taking it before and it started messing with my kidneys, same thing with protein powder so, I decided to use neither because I was scared for my health.
I think it might take longer to get muscles without creatine than with. But, shouldn t I be able to reach the same amount of muscle mass, just at a slower rate?
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Khalif
I didn t really notice any significant changes in my weight. Though this may have been because I am cutting. In terms of other effects I noticed it made me thirstier and needing to go to the toilet more. I was getting stronger at the gym but it could have just been from me working out in general rather than taking the creatine. Maybe I might try stopping and see if that effects anything
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Lars
At 7: 36 there is a mistake at the formula wall. Down in the bottom left corner following equality is stated: cos(2 alpha) = 2 cos(alpha) - 1, which is not generally true (assuming a general solution is looked for. However: the formula cos(2 alpha) = 2 cos(alpha) 2 - 1 is the correct formula to the equation and is an important mathematical equation. Thanks for coming to my TED talk.
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