What Is CREATINE? & My Experience With It

Fitness Ali
Aug 15
2 min read

I’d vaguely heard of the fitness supplement creatine but never paid much attention—it’s something I always associated with heavy-duty weightlifters. Lately though, it’s been popping up everywhere. When I learned it’s actually a naturally occurring compound found in our bodies—mostly in our muscles—I was intrigued.

Creatine helps supply energy to our cells, especially muscle cells, by supporting the production of ATP (adenosine triphosphate), the body’s primary energy currency.

The result? It can help maintain and even build muscle mass—if you’re working out.

Where it comes from:

Your body makes creatine from amino acids, mainly in the liver and kidneys.
You can also get it from food, especially red meat and seafood.
It’s widely available as a dietary supplement.

What it does:

Increases strength and power: popular among athletes and gym-goers for improving performance in high-intensity, short-duration activities like weightlifting or sprinting.
Supports muscle growth: enables more intense training and draws water into muscle cells, helping muscles grow.
May support brain function: some evidence suggests it can aid cognitive performance, especially during stress or lack of sleep.

TYPES

Creatine Monohydrate

Affordable.
The most researched and proven form.
Improves muscle strength, power, and growth.
Helps preserve muscle during calorie restriction, inactivity, or aging.
May cause mild water retention in muscles.
Especially useful for vegetarians and vegans.

Best choice for both maintaining and building muscle.

Creatine HCL (Hydrochloride)

Same as above but less research behind it.
Claimed to be more water-soluble and easier on the stomach.
Good alternative if monohydrate causes bloating.

Focused more on comfort and digestion than performance differences.

Other forms exist, but research hasn’t shown consistent advantages over monohydrate.

SAFETY

Generally safe for most people when used as directed (check with your doctor first).
One of the most studied sports supplements.
Safe for long-term use.

POSSIBLE SIDE-EFFECTS

Mild water retention in the muscles.
Possible initial weight gain of 1–3 lbs from water.
Possible stomach discomfort—staying hydrated helps.

DOSAGE

Faster saturation:

Days 1 to 5 --> 20g per day, split into 4 doses (5g each).
After Day 5 --> 3–5g per day to maintain.

Slower, steady approach (what I do):

Take 3–5g per day consistently.
Takes about 3–4 weeks to fully saturate muscles.
Cycling (e.g., 8 weeks on, 4 weeks off) is optional, not required.

💧 Drink enough water—creatine pulls water into your muscles.

MY EXPERIENCE

Now in my 50s, I’ve found it harder to maintain and build muscle despite regular workouts—so I decided to try creatine.

I immediately found:

I can lift heavier weights.
Riding uphill on my bike is easier, less effort and no stops.

I can confidently say it’s made a difference! I know it will take time and consistency to build more muscle, which will mean a higher metabolism and less body fat—I can't wait!

When I asked my physio about creatine, she said: